Banana Blueberry Pancakes | THM: E, GF, Low Fat

These Banana Blueberry Pancakes are a sweet way to start the day! So sweet, in fact, that you can’t even tell they’re made without sugar! They’re naturally sweetened through the use of super ripe bananas and blueberries that have been heated almost to bursting. 

I added a little Lakanto Golden Monkfruit Sweetener to my batter (or you can use xylitol 1:1, or Gentle Sweet in half the amount), and the result is a pancake sweet enough to eat hot off the griddle. No need to dress it up with sugar-free maple syrup for sweetness’ sake, but let’s be honest here: pancakes are meant to be doused! 

These Banana Blueberry Pancakes are also gluten-free if you use gluten-free oat flour. Don’t have oat flour? You can easily make it yourself by dumping gluten-free oatmeal in the blender and blitzing it into a powder. 

Speaking of blenders, the Banana Blueberry Pancake batter is entirely made up in one! That means a super smooth batter and very few dishes! Win-win. First puree your bananas, add all the other ingredients (except the blueberries) on top, give it a whirl until completely combined, and your batter is ready for frying.

After you pour your batter onto a hot, non-stick frying pan or griddle, sprinkle a few blueberries on the top of each pancake while the underside cooks. You can use fresh or frozen for this. Your pancake is ready for flipping when bubbles appear on the top and the edges begin to look dry. I recommend using medium heat (I set my burner to 5/10) for these so you don’t scorch the outsides before the middle is cooked. 

The recipe will yield a dozen, medium sized Banana Blueberry Pancakes. Trim Healthy Mama recommends limiting yourself to half a banana in an E meal, so that means you can have 2 pancakes per serving. You can make the whole batch and serve it to your family for breakfast, or freeze your leftover pancakes in an airtight container or bag with a piece of waxed paper between each one so they don’t stick together. They’re even better reheated in the toaster or microwave – a quick, make-ahead breakfast! 

Yield: 12 pancakes, 2 per serving

Banana Blueberry Pancakes | THM: E, GF, Low Fat

Banana Blueberry Pancakes | THM: E, GF, Low Fat

These pancakes are a delicious way to start a morning with energizing carbs! Banana and blueberry go so well together. There's so much natural sweetness in these pancakes, you may not even want to top it with sugar-free maple syrup. THM: E, GF, Low-Fat.

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients

  • 3 bananas, peeled
  • 2 egg whites (1/4 cup)
  • 1 cup unsweetened almond or cashew milk
  • 1/3 cup 0% fat Greek yogurt
  • 1 tsp vanilla extract
  • 1 1/2 cups oat flour
  • 2 Tbsp xylitol or Lakanto 1:1 Classic Monkfruit Sugar Substitute (OR use Gentle Sweet in half the amount)
  • 2 tsp baking powder
  • 1/2 tsp mineral salt
  • 1 tsp cinnamon
  • 1 1/2 cups fresh or frozen blueberries

Instructions

  1. Add bananas to a blender. Puree until smooth. Add in egg whites, nut milk, yogurt, vanilla, oat flour, sweetener, baking powder, and salt. Blend until completely combined.
  2. Pour batter by 1/4 cupfuls onto a lightly oiled hot griddle or frying pan. Sprinkle each pancake with several blueberries (if using frozen blueberries, do not thaw). Flip when bubbles form on top and edges begin to look dry. Cook until the second side is golden brown. Serve with sugar-free syrup if desired.

Notes

Notes: You can freeze cooled pancakes between layers of waxed paper in a resealable plastic freezer bag.

Looking for more Trim Healthy Mama pancake recipes? We love these ones, too!

French Toast Wraps (S)

Cinnamon Protein Pancakes (E)

Apple Flapjacks (E)

Best Low Carb Pancakes (S) 

Banana Muffin In A Mug | THM: E, GF

I never imagined my favorite Muffin In A Mug recipe would be an E! Normally, I gravitate towards rich and buttery S Muffin In A Mug recipes, but this Banana Muffin In A Mug is so moist and flavorful, I can hardly believe it has no fat source! 

Unlike many low-fat E recipes, this one is not chewy or dense. It’s light, sweet and cake-y – more of a banana cake than a banana muffin. You know those Banana Sheet Cake recipes with cream cheese frosting? That’s what this Banana Muffin In A Mug is like! Dessert in a mug!

This Banana Muffin In A Mug doesn’t require any special ingredients to make, and is a very frugal Trim Healthy Mama recipe. The sweetness from a quarter of a very ripe banana cuts down on the need for much more sweetener (I used xylitol, but you can also use Gentle Sweet in half the amount, or Super Sweet in a quarter of the amount), and the oat flour can easily be made by simply grinding up oatmeal into a powder using your blender. 

Add an egg white for more protein and rise, unsweetened nut milk for moisture, some flavorings like vanilla extract, cinnamon, and mineral salt, and you’ve got the makings of a wonderfully sweet, single-serve THM E breakfast, snack, or dessert!

I have not tried baking this Banana Muffin In A Mug in the oven yet, but if you don’t have a microwave, you should be able to bake this (and most other Muffin in a Mug recipes!) at 350 F for a 10-15 minutes, using a toothpick to check for doneness. 

Since there’s no fat source in this Banana Muffin In A Mug, you have room to add a teaspoon (or 5 grams) of butter, peanut butter, nuts, or sugar-free chocolate chips if you like that in your Banana Muffins.  

Yield: 1 serving

Banana Muffin In A Mug | THM: E, GF

Banana Muffin In A Mug | THM: E, GF

This Banana Muffin In A Mug is the yummiest THM E muffin ever! It's tender, moist and sweet like a regular banana muffin, but in a convenient single serve size, and made without any special ingredients.

Prep Time 2 minutes
Cook Time 1 minute
Total Time 3 minutes

Ingredients

  • 2 tbsp mashed banana
  • 1 egg white
  • 1 tbsp unsweetened cashew or almond milk
  • 3 tbsp oat flour
  • 1 tbsp xylitol (OR 1/2 tbsp Gentle Sweet)
  • 1/4 tsp baking powder
  • 1/4 tsp vanilla extract
  • 1/8 tsp cinnamon
  • pinch of mineral salt

Instructions

  1. Whisk together mashed banana, egg white, and nut milk in a mug. Stir in remaining ingredients until well combined. Microwave for 1 - 1.5 minutes, or until cooked through.

Notes

Since there's no added fat to the recipe, you have room to add a teaspoon of butter to this recipe, if you like!

In search of other great E Muffin In A Mug recipe? Check these two out:

Carrot Muffin In A Mug (E)

Apple Cake In A Mug (E)

THM Fuel Pull Vanilla Panna Cotta With Raspberry Coulis

Traditional Italian Vanilla Panna Cotta with Raspberry Coulis is one of my favorite desserts and very easy to make on plan by just switching out the sweetener to a plan-approved one. However, since it’s made from heavy cream, it can be an abuse of calories by indulging in it too often, and since it’s a Heavy S, it can only be enjoyed in an S setting, unless you want a Crossover.

Heavy cream also causes acne for me, so I had plenty of incentive to lighten up my favorite dessert! This Fuel Pull Vanilla Panna Cotta  with Raspberry Coulis is low-carb, low-fat, high in protein, and can be enjoyed with any meal!

Aside from setting time, this Fuel Pull Vanilla Panna Cotta with Raspberry Coulis only takes 10 minutes to make and doesn’t require any special ingredients.

You’ll need:

You can use any berry to make the coulis, but I think the tarter raspberries complement the sweet, creamy panna cotta the best. The two flavors are so good together!

Alternatively, you could make a compote out of any favorite fruit (I’m thinking peaches would be delicious!) and turn this dessert into an E!

This Vanilla Panna Cotta with Raspberry Coulis makes 4 servings. They keep well in the fridge, for a convenient dessert or snack, or half the recipe for a romantic dessert for two!

Yield: 4 servings

Vanilla Panna Cotta With Raspberry Coulis | THM: FP, GF, Low Fat

Vanilla Panna Cotta With Raspberry Coulis | THM: FP, GF, Low Fat

This low-carb, low-fat, gluten-free, high protein Trim Healthy Mama Fuel Pull proves that indulging in dessert doesn't have to be fattening! A delicious end to any meal, no matter what the fuel type.

Prep Time 10 minutes
Additional Time 2 hours 50 minutes
Total Time 3 hours

Ingredients

  • PANNA COTTA:
  • 1 1/2 cups unsweetened cashew milk
  • 1/3 cup xylitol (OR use Gentle Sweet in half the amount)
  • pinch of mineral salt
  • 1 tbsp unflavored gelatin
  • 3 tbsp water
  • 1 1/2 cups 0% Greek yogurt
  • 2 tsp vanilla extract
  • RASPBERRY COULIS:
  • 1 cup frozen raspberries
  • 1 1/2 tbsp xylitol (OR use Gentle Sweet in half the amount)
  • 1/8 tsp xanthan gum

Instructions

  1. Line 4 ramekins, small bowls, or glasses with plastic wrap.
  2. In a medium saucepan, whisk and heat cashew milk, xylitol, and mineral salt together until sweetener is dissolved. Meanwhile, in a small bowl, sprinkle gelatin over water to soften for 1-2 minutes. Scrape softened gelatin into hot cashew milk mixture and whisk until completely dissolved.
  3. Remove from saucepan from heat. Stir in yogurt and vanilla until smooth. Pour into prepared dishes. Refrigerate for at least 3 hours. Invert onto a plate and remove plastic wrap.
  4. To make the raspberry coulis, bring raspberries and sweetener to a boil in a saucepan. Remove from heat and whisk in xanthan gum. Cool in the fridge for 5 minutes before pouring over each panna cotta.

Notes

Unsweetened almond milk can be substituted for the cashew milk.

Gentle Sweet can be used in place of xylitol in half the amount, or Super Sweet in a quarter of the amount.

Any frozen berry can be used in place of the raspberries. For an E dessert, you can enjoy this panna cotta with any fruit.

French Toast In A Mug | THM: E

For years, I was an “S” girl, but pregnancy always reminds me how much I need those healthy carbs for energy and to grow a baby! This Trim Healthy Mama-friendly French Toast In A Mug proves that healthy carbs can be just as satisfying to the palate as a rich, fat-based S meal.

You’ll not feel a wee bit deprived when you indulge in this protein-rich, quick to make, single serve breakfast or snack.

Made without any special ingredients, you can enjoy this French Toast In A Mug just as it is, doused in sugar-free maple syrup, and/or with a pile of fresh fruit!

You can even sprinkle a few blueberries (chopped apple is also delicious!) throughout the assembly of this French Toast In A Mug for an even sweeter burst of flavor after its finished cooking!

My favorite brand of sprouted bread is Silver Hills, but you could also use two slices of Ezekiel Bread, Gwen’s Easy Bread, or a true whole grain sourdough instead.

You can change the flavor of this French Toast In A Mug by adding more or less cinnamon (or other favorite spices), and experiment with swapping out the vanilla extract for one of the new Trim Healthy Mama Natural Burst flavors like maple, caramel, or pecan!

Yield: 1 serving

French Toast In A Mug | THM: E

French Toast In A Mug | THM: E

This Trim Healthy Mama-friendly single-serve E version of French Toast In A Mug only takes 3 minutes to make and is a delicious way to enjoy healthy carbs any time of the day!

Prep Time 2 minutes
Cook Time 1 minute
Total Time 3 minutes

Ingredients

  • 2 slices of sprouted bread
  • 1/4 cup liquid egg whites
  • 2 tbsp unsweetened almond or cashew milk
  • 1 tbsp xylitol (OR 1/2 tbsp Gentle Sweet, OR 3/4 tsp Super Sweet)
  • 3/4 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 1/8 tsp mineral salt
  • TOPPINGS:
  • fresh fruit, sugar-free maple syrup, powdered Swerve, fat-free Reddi-Whip

Instructions

  1. Cut bread into one-inch cubes. Whisk together egg whites, nut milk, sweetener, vanilla, cinnamon, and salt.
  2. Lightly grease a microwave-safe mug with coconut oil or butter. Add enough bread to coat the bottom of the mug. Drizzle with a little of the egg mixture. Add a few more pieces of bread and drizzle with a little egg mixture. Continue alternating until the egg mixture is used and bread is coated with egg.
  3. Microwave for one minute (cook another 30 seconds if the bottom is still runny). Serve immediately with preferred toppings.

Notes

Since this is an E meal, you can top your French Toast In A Mug with any fruit, or even cook your fruit (blueberries or chopped apple is especially delicious!) inside the mug!

Looking for more Trim Healthy Mama single-serve Mug recipes? Here’s a round-up of 22 delicious options to try!

19 Big Batch Trim Healthy Mama Muffin Recipes

This THM Muffin Round-Up features 19 big batch Trim Healthy Mama muffin recipes that are all on plan!

By “big batch,” I simply mean that, unlike single-serve Muffin In A Mugs, these recipes yield anywhere between 9 and 24 muffins that you can refrigerate and freeze for convenient breakfasts and snacks!

Rohnda’s Lemon Poppyseed Muffins (S)

Rohnda’s Lemon Poppy Seed Muffins are the best Trim Healthy Mama-friendly muffins I’ve ever had! An S muffin without any special ingredients, these will be a staple in your home.

Zucchini Cinnamon Muffins (S)

These muffins are the perfect solution to a garden overflowing with zucchini! Moist and flavorful, you’d never guess these zucchini cinnamon muffins are full of protein and low in carbs! A Trim Healthy Mama S.

Dairy-free Chocolate Cupcakes (S)

These low-carb dairy-free chocolate cupcakes are an incredibly satisfying treat! They don’t contain any almond flour either, so they’re very waist-line friendly and guilt-free! You can enjoy a few for breakfast, dessert, or as a convenient snack in the middle of the day. A THM S.

Blueberry Cupcakes (S)

These blueberry cupcakes are light, tender, moist, and perfectly sweet with a burst of fruity flavor! A delicious low-carb, THM S breakfast or snack.

Pumpkin Muffins with Maple Whipped Frosting (S)

These Pumpkin Muffins with Maple Frosting are my ultimate favorite Trim Healthy Mama Fall S snack! They are incredible with or without frosting.

PB & J Mini Muffins (S)

These delightful little protein-packed muffins taste like a mouthful of peanut butter and jam! A delicious THM S that kids will love, too.

More Trim Healthy Mama-friendly Muffins from the THM Recipe Bloggers!

Apple Muffins (E) from Briana Thomas

Butternut Oat Muffins (E) from Mrs. Criddle’s Kitchen

Cinnamon Roll Muffins (S) from Grace Filled Homemaking

Coconut Strawberry Chia Muffins (S) from MamaShire

Cranberry Orange Baobab Muffins (S) from Oh Sweet Mercy

Cranberry Orange Muffins (S) from Joy Filled Eats

Lemon Blueberry Muffins (S) from MamaShire

Oatmeal Orange Cranberry Muffins (E) from MamaShire

Peanut Butter Banana Muffins (E) from Grace Filled Homemaking

Pumpkin Chip Muffins (E) from Briana Thomas

Pumpkin Muffins (S) from Darcie’s Dish

Sprouted Banana Bread Muffins (XO) from Joyful Jane

Strawberry Muffins (S) from MamaShire

Carrot Cake Oatmeal | THM: E, GF, DF

As you may have guessed by now, I’m a big fan of oatmeal and this Trim Healthy Mama-friendly Carrot Cake Oatmeal is among my new favorite flavors for Fall!

I find E meals really do get me energized, so I usually start my day with either a bowl of oatmeal (I’ve included my favorite Trim Healthy Mama oatmeal recipes at the end of this post) or a Berry Banana Baobab Smoothie (I had of these almost every day this Summer!).

If I feel like I’m in a mid-afternoon slump or just need a pick-me-up, I’ve also been known to enjoy a bowl of this Carrot Cake Oatmeal for a snack or even supper! It’s so simple and quick to make, and it combines all the wonderful elements of carrot cake into a delicious warm bowl. I love it!

I love that this recipe is free of gluten, sugar, and dairy. I’ve really been trying to cut back on dairy lately, because as I mentioned in my Pumpkin Spice Latte post, it has been causing me a lot of inflammation and acne this pregnancy. Even though there’s no dairy in this Carrot Cake Oatmeal, it’s creamy and satisfying. Old fashioned rolled oats cooked in unsweetened nut milk and mixed with collagen took care of that need for me.

As usual, you don’t need any special ingredients to make this Carrot Cake Oatmeal:

Personally, I don’t even like raisins, so I normally leave them out of this recipe (dried fruit in larger amounts isn’t recommend in the Trim Healthy Mama plan either, because it’s such a concentrated form of natural sugars). However, Pearl, the co-author of Trim Healthy Mama, uses a few on her Sweat Pants Oatmeal, and I thought they looked kind of photogenic, so that’s why you see them in the recipe and pictures here. Ha!

The sprinkling of walnut bits is the only added fat here. You can leave them off, or increase the amount to more than a teaspoon if you want a Crossover. Alternatively, you might like to choose a teaspoon of butter or coconut oil instead of walnut pieces as your allotted fat in an E meal.

Own it and enjoy!

Yield: 1 serving

Carrot Cake Oatmeal | THM: E

Carrot Cake Oatmeal | THM: E

Enjoy all the flavors of carrot cake in this delicious Carrot Cake Oatmeal! A THM E meal, this no special ingredient dish takes just minutes to make and is an energizing way to start your day!

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

Ingredients

  • 1 carrot
  • 1/2 cup old fashioned oats
  • 1 cup unsweetened almond or cashew milk
  • 1 tbsp collagen (optional)
  • 1 tbsp xylitol (OR 1/2 tbsp Gentle Sweet)
  • 1/8 tsp molasses
  • 1/4 tsp mineral salt
  • 1/4 tsp vanilla extract
  • 1/4 tsp ground cinnamon
  • 1 tbsp raisins
  • 1 tsp ground walnuts, butter, OR coconut oil

Instructions

  1. Peel and grate carrot into a small saucepan. Add in oats, nut milk, collagen (optional), sweetener, molasses, and salt. Bring to a boil. Stir in vanilla, cinnamon, and raisins (optional). Reduce heat to maintain a steady simmer, and cook for 5 minutes or until oats and carrot are tender. Pour into a bowl. Sprinkle on ground walnuts, butter, or coconut oil and enjoy.

Notes

Instead of ground walnuts, you may wish to use a teaspoon of butter or coconut oil for your alotted amount of added fat in a Trim Healthy Mama E meal.

As promised, here are my other favorite Trim Healthy Mama-friendly Oatmeal recipes!

Slow Cooker Pumpkin Spice Oatmeal (E)

Field Berry Oatmeal (E)

Chocolate Peanut Butter Cookie Oatmeal (E)

Apple Pie Oatmeal (E)

Overnight PB & J Oatmeal (E)

Slow Cooker Pumpkin Spice Oatmeal | THM: E

There’s nothing more wonderful than waking up on a cool Fall morning to a bowl of warm Pumpkin Spice Oatmeal that has been slow-cooked overnight!

I was surprised that our kids loved this Pumpkin Spice Oatmeal as much as I did! Our 2, 3, and 5 year old asked for seconds and the lucky one who called dibs on the leftovers even ate a bowl, cold, later on for her snack!

Nature’s Hollow Sugar-free Maple Syrup

I like this oatmeal without any extra sweetener, but if you prefer (as my kids do!), you can pour on some sugar-free syrup before serving. For a kid-friendly Crossover, you can also sprinkle on a handful of chopped pecans or walnuts too!

I’m a huge fan of pumpkin anything, as you may have noticed. (Who else starts eating pumpkin in August?! I need some moral support here….)

I usually make my own pumpkin spice mixture, but I found this little tin of premixed pumpkin spice from Club House and love it! It’s a bit more expensive than making your own, but the flavor is spot on and handy to have when you’re pressed for time.

One of my favorite things about this Pumpkin Spice Oatmeal recipe is that in addition to being a hearty Trim Healthy Mama E breakfast, it’s also gluten free (be sure to use gluten-free steel cut oats), dairy-free, and extremely frugal!

A cup of steel cut oats expands enough to feed 6 people!

Yield: 6 servings

Pumpkin Spice Oatmeal | THM: E

Pumpkin Spice Oatmeal | THM: E

What better way to celebrate Autumn than with a bowl of warm Pumpkin Spice Oatmeal?! Made in a slow cooker, we love this THM E meal for lunch. Leftovers can be refrigerated and reheated in the microwave or enjoyed cold!

Prep Time 10 minutes
Cook Time 5 hours
Total Time 5 hours 10 minutes

Ingredients

  • 1 15oz. can pumpkin puree
  • 1 cup steel-cut oats
  • 3 tbsp xylitol (OR 1 1/2 tbsp Gentle Sweet)
  • 1/4 tsp molasses
  • 1 1/2 tsp pumpkin spice
  • 1 tsp ground cinnamon
  • 3/4 tsp mineral salt
  • 3 cups of water
  • 1 1/2 cups almond or cashew milk
  • 1 tsp maple extract
  • 1 tsp vanilla extract

Instructions

  1. In a large bowl, combine the first six ingredients; stir in water and milk. Transfer to a greased 3-qt. slow cooker. Cook, covered, on LOW for 5-6 hours, WARM for 8 hours, or until oats are tender, stirring once.

Looking for other Trim Healthy Mama-friendly ways to start your day with Pumpkin?

These low-carb Pumpkin Muffins with Maple Whipped Cream are ah-mazing!! THM S.

This Pumpkin Spice Latte Shake can be made as a Fuel Pull and is full of protein for a filling breakfast!

And of course, starting your day with dessert is always a good way to start. (Scroll to the end of this Layered Pumpkin Dessert recipe for a list of my favorite Trim Healthy Mama Pumpkin desserts!).

Chicken Tortilla Soup | THM: E

My 3 favorite ways to get in my E meals are oatmeal, shakes or smoothies, and soups. This Chicken Tortilla Soup is a wonderful E lunch or dinner that I can enjoy all week long. The recipe makes 6-8 servings and it’s so delicious and fresh tasting, I don’t tire from it.

Made without any special ingredients, Chicken Tortilla Soup is a fantastic way to get in your veggies! This soup contains:

  • red and yellow peppers
  • tomatoes
  • garlic
  • onion
  • corn

A squeeze of lime juice, fresh cilantro, and a few Mexican-inspired spices like cumin and chili powder add a very mild amount of heat to this soup. You could easily increase the spices since this soup is not hot at all (very kid-friendly!).

The only real source of protein here is the lean chicken breast, so I suggest pairing this soup with an E or FP shake or smoothie (the Key Lime Kefir Smoothie is a very complimentary flavor!) or a slice or two of sprouted or sourdough bread to keep you feeling full.

Baked corn chips are impossible to find locally where I live (you can get them online here), so I improvised with my tortilla topping and it turned out wonderfully!

I took a low-carb wrap (Joseph’s or Mission wraps are my favorite) and used a pizza cutter to slice the wrap into skinny strips. Then I fried them in a teaspoon of oil (I used butter, but olive oil works great, too) until they were crispy.

Yield: 6 servings

Chicken Tortilla Soup | THM: E

Chicken Tortilla Soup | THM: E

There is so much flavor packed into this Chicken Tortilla Soup! A Trim Healthy Mama E meal that you can serve with sprouted or sourdough bread for more protein, or pair with an FP shake or yogurt and berries for dessert.

Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour

Ingredients

  • 1 low-carb or sprouted wrap
  • 1 tsp olive oil
  • 3 boneless, skinless chicken breasts
  • 1 Tbsp butter or olive oil
  • 1 onion
  • 2 cloves garlic, minced
  • 1 tsp ground cumin
  • 1/2 tsp chili powder
  • 1 red bell pepper, chopped
  • 1 yellow pepper, chopped
  • 1 28 oz. can diced tomatoes
  • 4 cups chicken broth
  • 1 cup corn kernels (fresh or frozen)
  • 1 Tbsp lime juice
  • fresh cilantro, chopped

Instructions

  1. Cut wrap into 1/4" strips. Heat a teaspoon of olive oil in a frying pan. Cook tortilla strips in oil over medium-high heat until crisp for approx. 2 minutes. Transfer to paper towels and set aside.
  2. Add butter, onion, garlic, cumin, and chili powder to a large saucepan. Cook over medium heat until onion is soft. Cut chicken into 1/4" strips, and add to onion mixture. Add in peppers. Cook until chicken is golden. Add in diced tomatoes and chicken broth. Bring to a boil. Reduce heat and simmer for 7 minutes. Add in corn. Cook for 2 more minutes. Stir in lime juice. Pour into bowls. Top with tortilla crisps and fresh cilantro before serving.

Notes

Leftovers can be frozen without the tortilla crips or stored in an air-tight container in the fridge.

Only have 5 minutes? Here’s an even faster version of this speedy soup!

5-Minute Tex-Mex Chicken Soup | THM: E

 

Peaches And Cream Oatmeal | THM: E

Our two youngest kids adore the instant packets of Peaches And Cream Oatmeal, but they’re about as nutritionally void as they are convenient. With almost no protein to act as a buffer, those highly refined carbohydrates hit the bloodstream very quickly and don’t keep them feeling full for very long.

This Trim Healthy Mama-friendly version of Peaches And Cream Oatmeal is much easier on the blood sugar and very filling even though it contains hardly any fat.

Sustenance comes from the protein in:

You don’t need any special ingredients for this yummy breakfast.  In addition to the ingredients above, this Peaches And Cream Oatmeal recipe is rounded out by:

Making this Peaches And Cream Oatmeal is nearly as fast boiling water for the instant packet variety. It’s a simple matter of putting everything together in a saucepan, bringing to a boil, and simmering for a few minutes!

Yield: 1 serving

Peaches And Cream Oatmeal | THM: E

Peaches And Cream Oatmeal | THM: E

This delicious Trim Healthy Mama-friendly version of Peaches And Cream Oatmeal is easy on the blood sugar and very filling even though it contains hardly any fat!

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes

Ingredients

  • 1 cup unsweetened cashew or almond milk
  • 1/2 cup old fashioned oatmeal
  • 1/2 cup chopped peaches (fresh, frozen, or canned)
  • 1 Tbsp collagen
  • 1 Tbsp xylitol (or 1/2 Tbsp Gentle Sweet)
  • 1/2 tsp vanilla extract
  • 1/4 tsp ground cinnamon
  • 1/4 tsp molasses
  • pinch of mineral salt
  • 2 Tbsp 0% Greek yogurt

Instructions

  1. Put all ingredients except yogurt in a medium saucepan and bring to a boil over medium-high heat, stirring often. Lower heat and simmer for 5 minutes. Remove from heat and stir in yogurt until smooth. Enjoy immediately.

Looking for more ways to enjoy oatmeal?

Here are some of my other Trim Healthy Mama E oatmeal breakfasts:

PB & J Oatmeal

Chocolate Peanut Butter Cookie Oatmeal

Berry Oatmeal Bake With Fruity Yogurt Topping 

Apple Pie Oatmeal

 

 

Spicy Sweet Potato Soup | THM: E

Spicy Sweet Potato Soup with a slice of sprouted bread is my new favorite Trim Healthy Mama-friendly E lunch!

The heat from the spices in this Indian-flavored soup work perfectly with the sweet potatoes, and the creamy addition of 0% Greek yogurt balances out the flavors while adding a great source of protein to your meal.

This soup will warm you from the inside out, and yet the heat level is completely adjustable to each person in your family! The more yogurt you swirl in, the milder the flavor and higher the protein content.

This Spicy Sweet Potato Soup keeps well in the fridge for days (so you can have easy E lunches all week long), and it freezes well, too.

Spicy Sweet Potato Soup, like many E meals, is a frugal choice. No special ingredients are needed:

If you have very small children, or really don’t care much for heat yourself, feel free to decrease the amount of curry powder in the recipe to 1 or 1 1/2 tablespoons instead.

Yield: 6 servings

Spicy Sweet Potato Soup | THM: E

Spicy Sweet Potato Soup | THM: E

Spicy Sweet Potato Soup is a deliciously sweet and spicy, creamy, high-protein THM E soup with an Indian twist! Perfect for dunking a slice of sprouted bread into!

Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour

Ingredients

  • 1 Tbsp coconut oil
  • 1 large onion, chopped
  • 2 garlic cloves, minced
  • 2 Tbsp curry powder
  • 1 tsp ground ginger
  • 1 tsp paprika
  • 3 sweet potatoes, peeled and cubed
  • 1 red bell pepper
  • mineral salt and ground pepper to taste
  • 4 cups chicken broth
  • 1 1/2 - 2 cups 0% fat Greek yogurt

Instructions

  1. In a large soup pot, heat coconut oil, onions together over medium heat until onions are soft. Add in garlic and cook for another 2 minutes. Add in curry, ginger, paprika, sweet potatoes, bell pepper, mineral salt, and ground pepper. Stir. Add chicken broth. Bring to a boil. Simmer for 20 minutes, or until veggies are very soft. Puree until smooth in a blender.
  2. Return to pot to heat through before serving. Stir in a quarter to a half cup 0% fat Greek yogurt in each bowl immediately before serving.