Chocolate Peanut Butter Cookie Oatmeal | THM: E

One of the most wonderful things about the More Or Less Challenge is that it has pushed me to experiment with more E and dairy-free recipes! This Chocolate Peanut Butter Cookie Oatmeal nails both of those goals and it is so incredibly delicious, that I’ve declared it to be my go-to E breakfast from now on!

There are only 6 ingredients in this breakfast, and none of them are “special” or expensive:

Can I just take a moment here to express how thankful I am that defatted peanut flour is now a common thing? Even in Canada, you can find a sugar-free version locally! My favorite brand is Tru-Nut(no sugar added), but I also use the PB & Me brand which you can find at Wal-Mart. Both of these products feature peanuts as the only ingredient. Of course, Trim Healthy Mama has a superior brand of peanut flour, too, but it’s not as accessible to me.

Trim Healthy Mama Defatted Peanut Flour

Defatted peanut flour is an amazing ingredient. It’s the result of peanuts being processed into a flour after the fat has been removed. When mixed with a wet, low-fat ingredient like 0% Greek yogurt, water, or a nut milk, it provides the same peanut butter flavor, but with a much more concentrated level of protein. Since defatted peanut flour is so low in fat and high in protein, its an ideal ingredient for Trim Healthy Mama-friendly Fuel Pull and E meals.

PSA: my favorite Fuel Pull snack using defatted peanut flour is the PB & J version of Peanut Butter Cheesecake In a Bowl!

But back to this Chocolate Peanut Butter Cookie Oatmeal! It only takes about 7 minutes to make from start to finish, so it’s almost as fast as overnight oats! Unlike overnight oats though, this is a warm oatmeal dish and totally tastes like a freshly baked cookie! 

You can enjoy it with a glass of low-fat kefir for more even protein.

Yield: 1 serving

Chocolate Peanut Butter Cookie Oatmeal | THM: E

Chocolate Peanut Butter Cookie Oatmeal | THM: E

This dairy-free, Energizing Chocolate Peanut Butter Cookie Oatmeal taste like a warm cookie straight out of the oven! No special ingredients. A THM E.

Prep Time 1 minute
Cook Time 6 minutes
Total Time 7 minutes

Ingredients

  • 1 cup unsweetened cashew or almond milk
  • 1/2 cup old fashioned gluten-free oats
  • 2 Tbsp xylitol (OR 1 Tbsp Gentle Sweet)
  • pinch of sea salt
  • 2 Tbsp defatted peanut flour
  • 1/2 tbsp cocoa powder

Instructions

  1. In a small saucepan, add nut milk, oats, sweetener, and sea salt. Bring to a boil over medium-high heat. Simmer for 5 minutes. Remove from heat and stir in peanut flour and cocoa powder until smooth. Eat straight out of the pan or pour into a bowl and enjoy!

Key Lime Kefir Smoothie | THM: E

I love the fresh taste and tang of Key Lime Pie, and think the effervescent taste of kefir is a natural fit for the flavor, so I used it as the base of this Trim Healthy Mama-friendly E Key Lime Kefir Smoothie.

See all those bubbles? I didn’t even blow through a straw to get them. 😀  Kefir just does that when you blend it up, but that’s not even its most amazing quality.

What’s really amazing about kefir is how good it is for you! It’s extremely high in probiotics (much more than yogurt) and can help heal your digestive system (or keep it running smoothly) by building or restoring the good bacteria in your gut.

Plus, low-fat kefir is an E-friendly ingredient, so it’s an amazing addition to fruit smoothies. You can even double-ferment your low-fat kefir and turn it into a Fuel Pull by letting it sit out at room temperature for 24 hours before returning to the fridge. The second ferment eats up more of the milk sugars and lowers the carb count in the kefir. It will still taste the same, but you’ll be able to do more things with a Fuel Pull ingredient (like use it in any setting!).

The inspiration for this E Key Lime Kefir Smoothie can from my S pie with the same Key Lime flavor…

Low-Carb Key Lime Pie | THM: S

This kefir smoothie doesn’t contain any special ingredients in the base:

  • low-fat kefir
  • half a small banana
  • lime juice (I used bottled Santa Cruz pure lime juice)
  • spinach for color (or the leftover liquid from cooked spinach)
  • stevia powder
  • ice cubes

You could also give it a protein boost by adding in some collagen, xanthum gum if you prefer a thicker smoothie, a drop or two of green food coloring, and a small dollop of fat-free Redi-Whip if you’re not a purist!

Yield: 1 serving

Key Lime Kefir Smoothie | THM: E

Key Lime Kefir Smoothie | THM: E

This Key Lime Kefir Smoothie tastes like a favorite Summer pie, but it's chock full of protein and ingredients that are good for your gut! A THM E.

Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 1 cup low-fat kefir (see note)
  • 1/2 small banana
  • 1 Tbsp lime juice
  • 1/8 tsp stevia powder
  • 1/2 cup of fresh baby spinach (or a Tbsp or 2 of leftover green juices of cooked spinach, for color)
  • 2-3 ice cubes
  • Optional: 1 Tbsp collagen powder
  • Optional: 1/2 tsp xanthan gum for thickening
  • Optional: 2-3 drop green food coloring
  • Optional: a small dollop of fat-free Reddi-Whip for garnish

Instructions

  1. Add all ingredients to blender and blend until smooth. Enjoy immediately. Optional: garnish with a small dollop of fat-free Redi-Whip.

Notes

You can use low-fat kefir (an E), or double-fermented low-fat kefir (FP) in this smoothie. I prefer to double-ferment my kefir by letting it sit at room temperature for 24 hours before refrigerating. This eats up some of the milk sugars and cuts down on the overall carb-content.

You can increase the lime juice to 1 1/2 Tbsp if you prefer a stronger lime flavor.

Apple Cinnamon Baked Oatmeal Cups | THM: E

Pre-THM, Quaker Instant Oatmeal packets were my standard wintertime breakfast, and the apple cinnamon variety was one of my favorite flavors. Even though they were warm and comforting, those instant breakfasts provided little nutritional value. The combination of oats, sugar, and chemically processed flavorings were highly refined, and with almost no protein to act as a buffer, my blood sugars took a hit and I didn’t feel full for long after. However, the flavors wrapped up in those convenient brown packets were on point and also the inspiration for these healthier, heartier Apple Cinnamon Baked Oatmeal Cups!

These Apple Cinnamon Baked Oatmeal Cups are a deliciously flavorful Trim Healthy Mama-friendly E breakfast or snack, made with no special ingredients. An infusion of protein comes from:

A single banana is the “secret ingredient” in these baked oatmeal cups. You can’t taste it at all, but it provides a very natural sweetness and cuts down on the amount of sweetener needed (I used xylitol, but you can also Gentle Sweet in half the amount), making these oatmeal cups a very frugal meal, too. Unsweetened applesauce and cinnamon are mainly responsible for the flavor here.

This recipe makes 24 apple cinnamon baked oatmeal cups. They can be frozen or stored in an air-tight container in the fridge. I find myself craving carbs around 3:00pm every day, and these are so nice to have on hand for a quick grab-n-go snack with a cup of coffee. My kids love them too, and they make excellent breakfasts on busy morning with a glass of low-fat or double fermented kefir.

These are best made the day before. They are delicious warm out of the oven, but they will fall apart if you remove the liners before they’ve had a chance to cool completely. You can have 2 per serving and still be within the 45 gram carb limit for E meals.

Yield: 24 oatmeal cups

Apple Cinnamon Baked Oatmeal Cups | THM: E

Apple Cinnamon Baked Oatmeal Cups | THM: E

These Apple Cinnamon Baked Oatmeal Cups are reminiscent of instant oatmeal packages in the same flavor, but this version is much healthier and heartier. A THM E.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 1 1/2 cups cashew milk
  • 4 egg whites (or 1/2 cup liquid egg whites)
  • 2 tsp vanilla extract
  • 2 cups unsweetened applesauce
  • 1 banana, mashed
  • 1/2 cup xylitol
  • 3 1/2 cups old-fashioned oats
  • 1 tsp mineral salt
  • 2 tsp baking powder
  • 1 tsp xanthan gum
  • 1 Tbsp cinnamon

Instructions

  1. Pre-heat oven to 350 F. Line a 12-cup muffin tin with paper liners.
  2. In a large bowl, whisk cashew milk, egg whites, vanilla, applesauce, mashed banana, and xylitol together. In a separate bowl, stir oats, salt, baking powder, xanthan gum, and cinnamon together. Add to wet ingredients and stir until everything is well incorporated.
  3. Use a spoon or ice cream scoop to divide batter evenly in lined-muffin tins. Bake @ 350 F for 30 minutes.

Notes

You can have 2 per serving and still be within the 45 gram carb limit for E meals. 

Strawberry Orange Banana Kefir Smoothie | THM: E

Tropicana’s Orange Strawberry Banana juice is my favorite flavor of juice in the whole world, but I try to avoid it since its such a concentrated form of sugar. Without any protein to slow down the absorption of carbs, those sugars rush straight to the blood stream, causing a spike followed by a crash!

This Strawberry Orange Banana Kefir Smoothie has all of the same wonderful flavors in that Tropicana juice, but since it contains a great deal of protein and a controlled amount of carbs, it’s an easy, energizing Trim Healthy Mama E!

Pure Orange Extract

Pure orange extract in this recipe gives it a note of orange flavor. You could also add a few slices of an orange, but not all blenders can handle citrus fruits very well, and I don’t like pieces in my smoothies! Using orange juice is not recommended, because without the fiber of the whole fruit, it’s also a concentrated form of sugar.

Double fermented low-fat kefir cuts down on the carbs even more. To double ferment your kefir, just let it sit out on the counter for 24 hours before refrigerating again. This will eat up more of the milk sugars, and actually turn the kefir itself into a Fuel Pull protein source; however, since this smoothie calls for half a banana, it’s still an E drink. If you wanted a Fuel Pull version with the same flavors, you could play around with your extracts a bit: omit the banana, and add banana and orange extracts to the strawberries, double-fermented kefir, collagen, and sweetener.

Trim Healthy Mama Collagen

I added collagen to this smoothie for an extra shot of sustenance. I’m often hungry after E meals, but it’s usually because I’ve forgotten to include enough protein. A scoop of collagen, in addition to the protein found in kefir, will help you feel full until your next meal. Alternatively, you could use protein powder instead, or even leave out the additional protein boost if you plan to have this drink with an E meal.

Yield: 1 serving

Strawberry Orange Banana Kefir Smoothie | THM: E

Strawberry Orange Banana Kefir Smoothie | THM: E

This Strawberry Orange Banana Kefir Smoothie is a Trim Healthy Mama-friendly E drink that is reminiscent of Tropicana's famous juice! A great source of healthy carbs and lean protein.

Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 3/4 cup frozen strawberries
  • 1/2 small banana
  • 1 Tbsp collagen or whey protein powder (optional)
  • 1 cup double-fermented kefir
  • 1/2 tsp pure orange extract
  • 1/8 tsp stevia

Instructions

  1. Add all ingredients to the blender. Blend until smooth. Enjoy immediately.

 

Low-Carb Sausage Patties | THM: S

These low-carb sausage patties are out-of-this-world delicious, thanks to an ingredient that is famous for taking everything to the next level: bacon!

Yep, there’s a whole package of bacon blended up in these sausage patties, which make them ideal Trim Healthy Mama-friendly burgers too! The easy trick to infusing the ground pork with bacon flavor, is to freeze the bacon slices first, and then blitz them up into tiny pieces in a food processor or blender (I used my Ninja, and it did a marvelous job!).

Along with some fresh garlic and onion, a few additional seasonings are also added to the meat mixture before sitting in the fridge all day (or overnight, if you want to fry these up for breakfast):

These low carb sausage patties are wonderful with eggs for breakfast, or you can shape them into bigger patties and enjoy them as burgers on the Wonderful White Blender Bread from Trim Healthy Table baked in a muffin top pan!

Muffin Top Pan

Either way, these sausage patties are a flavorful way to enjoy a good dose of protein without any special ingredients. You’ll be able to get 20-25 small patties or 10-15 burgers from this recipe.

See those little fingers? They belong to the sweetest little 3 year-old sausage snatcher I have ever met. She couldn’t wait for me to finish taking pictures so she could sample another!
Yield: 20-25 patties, or 10-15 burgers

Low-Carb Sausage Patties | THM: S

Low-Carb Sausage Patties | THM: S

These delicious, low-carb sausage patties are infused with bacon! They can also be made into burgers. A low-carb, THM S.

Prep Time 15 minutes
Cook Time 20 minutes
Additional Time 4 hours 25 minutes
Total Time 5 hours

Ingredients

  • 8 bacon slices, frozen and chopped
  • 2 garlic cloves, minced
  • 1/2 small onion, chopped
  • 1 1/4 tsp dried rosemary leaves
  • 1 1/4 tsp ground sage
  • 3/4 tsp mineral salt
  • 1/4 tsp ground pepper
  • 1/4 tsp crushed red pepper flakes
  • 1 1/2 lbs ground pork

Instructions

  1. Add first 8 ingredients to food processor or blender and pulse until minced. Pour into a large bowl and knead in ground pork until thoroughly combined and shaped into a ball. Cover, and refrigerate mixture for at least 4 hours or overnight to allow flavors to develop.
  2. Shape sausage into patties and fry several at a time over medium-high heat for 2-3 minutes per side, or until lightly browned (thermometer should read 160 F). Keep warm until ready to serve.

Notes

These patties can be cooked and refrigerated or frozen. Reheat in microwave, or covered in the oven when ready to serve.

Peach Pie Smoothie | THM: E

In case you hadn’t noticed, I’m all about pie, late summer fruits, and E meals this week (mostly due to Serene and Pearl’s most recent Poddy which explains the difference between keto and THM, and why our bodies still need those life-giving carbs!). There’s nothing like fresh, in-season produce to inspire creativity in the kitchen! God is so good to give us these gifts.

Peaches are the most recent local fruit to hit the farmers markets in our area. I managed to sneak one away to use in this recipe yesterday afternoon, while our kids inhaled the others. This Peach Pie Smoothie tastes like a refreshing version of an American favorite. A solid Trim Healthy Mama-friendly E, you can enjoy this protein-packed smoothie as a meal or snack.

Normally, I post recipes that don’t use special ingredients, but this one makes use of vanilla whey protein powder. If you don’t have it on hand, that’s okay; just up amount of cottage cheese and use a splash of vanilla extract instead. Or, if you have collagen on hand, you could add a scoop of that, too.

Yield: 1 serving

Peach Pie Smoothie | THM: E

Peach Pie Smoothie | THM: E

This THM E smoothie is packed with protein and tastes like peach pie! A wonderful way to use up fresh or frozen peaches.

Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 1 ripe peach, peeled and pitted
  • 1/4 cup cottage cheese
  • 1 Tbsp vanilla whey protein powder
  • 1 tsp xylitol (or 1/2 tsp of Gentle Sweet)
  • 2 Tbsp old fashioned gluten-free oats
  • 1/8 tsp cinnamon
  • sprinkle of nutmeg
  • 1/2 cup unsweetened cashew milk
  • 2 ice cubes

Instructions

  1. Add everything to the blender and blitz until smooth and frothy. Pour into a large glass and enjoy!

Notes

You can still make this smoothie, even if you don't have protein powder. Just up the cottage cheese a little to increase your protein and add a splash of vanilla extract.

 

Apple Pie Oatmeal | THM: E

It’s challenging for me to come up with Trim Healthy Mama E meals that I truly love. You may have noticed that most of the recipes on this site are S meals. I enjoy those the most and they’re the easiest to create, but consuming healthy carbs is important for hormonal stability and keeping my metabolism revved, so I’m challenging myself to make E meals that are a delight to eat! This Apple Pie Oatmeal is one of them.

Very frugally made without the use of special ingredients, Apple Pie Oatmeal is a single-serve breakfast that you can whip up with Trim Healthy Mama pantry staples: oats, sweetener, cinnamon, vanilla extract, cashew or almond milk, apple (Mutsu apples are delicious in this recipe!), and a scant teaspoon of butter.

Nut milk is the source of protein in this breakfast, but you should really have more in a meal. I highly recommend eating Apple Pie oatmeal with a generous scoop of 0% fat Greek yogurt on top, or pairing it with a collagen-infused coffee.

Yield: 1 serving

Apple Pie Oatmeal | THM: E

Apple Pie Oatmeal | THM: E

Here's a Trim Healthy Mama E breakfast with an apple pie flair! Quick, easy, and no special ingredients required.

Prep Time 7 minutes
Cook Time 5 minutes
Total Time 12 minutes

Ingredients

  • scant tsp butter
  • 1/2 an apple, chopped with skin on
  • 1 tsp Gentle Sweet
  • 1/4 tsp cinnamon
  • 1/2 cup old fashioned gluten-free rolled oats
  • 3/4 cup unsweetened cashew or almond milk
  • 1/2 tsp vanilla extract

Instructions

  1. Melt butter in a frying pan over medium heat. Add apples, Gentle Sweet, and cinnamon and saute until just cooked (about 5 minutes).
  2. While apples are cooking, pour oatmeal and nut milk into a saucepan. Bring to a boil over medium heat, then lower the heat and simmer for 3-5 minutes or until desired consistency. Remove from heat and stir in vanilla extract. Pour oatmeal into bowl and dump the apple-cinnamon mixture on top. Enjoy!

Notes

Nut milk is the source of protein in this breakfast, but you should really have more in a meal. I recommend eating Apple Pie oatmeal with a generous scoop of 0% fat Greek yogurt on top or pairing it with a collagen-infused coffee.

Eggs Italian | THM: S

Looking for an exciting new way to enjoy those protein-packed eggs? Try Eggs Italian! This recipe is an ultra-frugal THM S meal that requires no special ingredients, can easily be adapted to large family or single serve needs, and takes just a few minutes to prepare!

All you need to make these individualized brunches or dinners are eggs (2 per person), a little olive oil or butter, a bit of freshly minced garlic and some finely chopped onion, a can of crushed tomatoes, sea salt, ground pepper, dried oregano, a splash of cream, and a few small chunks of mozzarella cheese. I like to bake my Eggs Italian in ramekins or oven-safe soup bowls, but you could also use a 9×13″ baking pan and bake the whole recipe in there.

Yield: 6 servings

Eggs Italian | THM: S

Eggs Italian | THM: S
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes

Ingredients

  • 1 tbsp olive oil
  • 1/4 small onion, chopped
  • 2 garlic cloves, minced
  • 1 can crushed tomatoes
  • 1 1/2 tsp dried oregano
  • sea salt and pepper to taste
  • 6 Tbsp heavy cream
  • 1 cup of mozzarella cheese, cubed
  • 12 eggs
  • 6 ramekins or soup bowls

Instructions

  1. Preheat oven to 350 F. Set 6 ramekins or bowls on a baking sheet.
  2. In a saucepan, saute onion in olive oil until clear. Add garlic and cook for another minute. Pour in crushed tomatoes and spices. Stir and heat through.
  3. Divide sauce between soup bowls (approx. 1/4 cup in each bowl). Pour 1 tbsp of heavy cream in each bowl, and divide cheese evenly among each dish. Top each serving with two eggs. Bake at 350 for 25-30 minutes, depending on how runny you like your yolk. Serve immediately.

Notes

This meal can easily be turned into a crossover by serving with a crusty slice of spouted or sourdough bread.

Christmas Morning Egg Bake | THM: S

If you’re looking for a tasty, Trim Healthy Mama-friendly breakfast for Christmas morning, this egg bake fits the bill!

Broccoli florets and red peppers give it a festive flair, and ground bulk Italian sausage provides plenty of flavor. The addition of cheese and cream make this dish a wonderful, easy, no-special-ingredient S.

Yield: 4 servings

Christmas Morning Breakfast Bake

Christmas Morning Breakfast Bake

A very flavorful, festive-looking egg bake that's perfect for Christmas morning! A THM S.

Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes

Ingredients

  • 1/2 lb. bulk hot Italian sausage
  • 1/2 onion, chopped
  • 1 broccoli crown, finely chopped
  • 1/2 red pepper, finely chopped
  • 4 eggs
  • 2 Tbsp heavy cream
  • salt and pepper, to taste
  • 1 cup grated cheddar
  • 2 Tbsp Parmesan

Instructions

  1. Pre-heat oven to 350.
  2. Fry sausage in skillet until sausage is no longer pink. Drain excess fat and return to burner. Add in vegetables and cook until onions are clear and broccoli is tender-crisp. Remove from heat.
  3. In a separate bowl, whisk together eggs, salt and pepper, and cream. Stir into sausage and vegetable mixture. Stir in cheeses. Pour into a lightly greased 8" baking dish. Bake at 350 for 25-30 minutes.


Blueberry French Toast | THM: E

blueberry-french-toast-thm-e

Our kids love blueberries, and they love French Toast, so I put the two together in a THM-friendly E breakfast. Drizzled in sugar-free syrup, this makes an easy deliciously sweet, warm breakfast that hits the spot!

blueberry-french-toast-thm-e

Sprouted bread slices (Canadians, Loblaw stores carry a brand called Stonemill that bakes wonderful loaves of bread which have undergone a 48 hour fermentation) are soaked in an egg/nut milk mixture overnight and baked in the morning.

blueberry-french-toast

Since this is an E meal, you can freely swap out the blueberries for any other berry, or try it with apples, peaches, or pears! Fresh or frozen, both work well.

Yield: 6-8 servings

Blueberry French Toast | THM: E

Blueberry French Toast | THM: E

Ten minutes of preparation the evening before is all it takes to enjoy this warm, deliciously sweet Blueberry French Toast in the morning! A THM E breakfast.

Prep Time 10 minutes
Cook Time 30 minutes
Additional Time 23 hours 20 minutes
Total Time 1 days

Ingredients

  • 1 cup egg whites
  • 3/4 cup unsweetened cashew milk (or almond milk)
  • 1/3 cup xylitol
  • 1 Tbsp cinnamon
  • 1 tsp vanilla extract
  • 8-10 slices sprouted bread
  • 2 cups fresh or frozen blueberries

Instructions

  1. In a large bowl, whisk egg whites, cashew milk, xylitol, cinnamon, and vanilla extract together. Add slices of bread to egg/milk mixture, making sure they all get coated. Refrigerate overnight.
  2. In the morning, preheat oven to 350. Lightly grease a 7x11" baking pan with coconut oil cooking spray or a teaspoon of butter. Arrange half the slices of bread on the bottom of the pan. Sprinkle on 1 1/2 cups of berries. Lay the remaining slices on top and sprinkle with remaining berries.
  3. Bake for 25-30 minutes.

Notes

Serve with sugar-free syrup.

Blueberries can be replaced with apples, peaches, pears or any other berry!

blueberry-french-toast-thm-e-1