As some of you know one of my sisters is really suffering M.S. and my other sister is having to be her entire caregiver plus care for my elderly mother. Food is my love language so I helped out by prepping a few THM meals for them for the week ahead. I thought you ladies might enjoy these simple do-ahead THM meals starters. This can be a simple few hours of work that is a HUGE HELP for a new mother, convalescent or elderly. Trim Healthy Meal Starters 1) turkey meatballs (E) 2) Italian meatballs (S) 3)egg-roll-in-a-bowl cabbage (E/S) 4) turnip augratin (S) 5) singing canary concentrate (FP) 6) seasoned ground beef (S) 7) bonebroth (S) Here's my recipe list! Egg Roll in a Bowl (S or E if using turkey) http://www.intentionallydomestic.com/day-off-eggroll-in-a-…/ Turnip au Gratin (S) http://www.genaw.com/lowcarb/turnip_gratin.html Low Carb Meatballs (add Italian seasoning too) -S http://www.motherthyme.com/…/low-carb-meatballs-marinara.ht… Garlic Turkey Meatballs (E -subbed rice cake crumbs & egg white) http://www.cooks.com/…/i78jk1pl/garlic-turkey-meatballs.html Basic Beef & Onion meal starter (S) http://www.cleanmama.net/…/kitchen-month-quick-prep-meal-st… Singing Canary (Alterations: I use a 1/4 cup scoop of Whey Protein and add 1/4 cup xylitol and only use MCT liquid oil b/c the coconut oil beads up in a cold drink) http://www.eucharisteo.com/2014/04/the-singing-canary-thm/ Bone Broth http://wellnessmama.com/5888/how-to-make-bone-broth/ |
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A local THM friend and my sis and I were discussing how difficult it is for us deep southern belles to get our E's. At some point in my health journey I caught the "carb phobia" and when I first started THM I kinda gagged at the idea of brown rice, oatmeal, etc. WOW!?! has my palette changed in a year's time!?!
In THM, the sisters recommend a minimum of FIVE (E) meals a week in weight loss mode. However many of (S) loving ladies struggle even with that so here's some tips that have helped many of us along the way! First of all, understand the Powerful Purpose of E (carb fueled) meals! I intentionally eat an E breakfast on days when I have a lot of physical exertion to put out! Here's an excellent article by the THM Sisters on eating more E meals! https://www.facebook.com/TrimHealthyMama/posts/586300284757156 (E) TIP ONE: I have found it extremely helpful to have my E's in the mornings or at least four days a week. OATS are a weightloss superfood and my core food for morning E's. Don't just think, "OMG! oatmeal 4x week!?!" There are eggwhite/oat/driedfruit breakfastbars, THM protein pancakes/waffles, and oatbased MIMs are also optional oat based E's. By trial & error i have learned how to toast my rolled oats & create an E based fat free "faux" granola that is delish for E mornings! (E) TIP TWO: E fruit snacks are also an excellent choice providing they are limited to only once a day and are not stacked (sandwiched) with S's. The rule of thumb for an E fruit snack is to PAIR IT WITH A PROTEIN such as an apple and Tbs almond/peanut butter, peach and LF cottage cheese, half small banana and 6-8 almonds, etc. (E) TIP THREE: Dig through the book looking for E meals that you would like to add to your weekly menu routine. It is amazing how easily an S meal can become an E by all but eliminating fats by swapping out ground beef for ground turkey or a very lean cut of pork or another easy swap: switch breast meat for whole chicken in a recipe....then add a pot of brown rice or quinoa and WHALA! You've transformed a family favorite "S" into an "E." Remember E's have a tsp or less fat per SERVING, 20-45 total carbs and unlimited lean protein. (E) TIP FOUR: Find THM bloggers who compiled lists of E meals like http://www.darciesdishes.blogspot.com/2014/05/my-top-30-energizing-e-meals.html http://www.countingalljoy.com/trim-healthy-mama-and-me/thm-e-recipes http://simplyhealthyhome.com/glutendairyegg-free-trim-healthy-mama-e-meals/ RAN OUT of protein powder or needing to cut back this month????
Pearl's comment that some women may ask for diamonds and gold, but she asks for her WheyProtein for birthday and Christmas gift just tickled my funny bone b/c I've totally been there done that before! LOL Here's some pointers on saving moolah while making high protein FSF (fat stripping frappa) p. 240 and BBS (big boy smoothie) p. 24 and these purist substitutions even work for pancakes and puddings! ======================================================== 1) Use reduced fat Ricotta cheese; it is the PERFECT replacement for standard protein powder. It packs 14 to 16 grams of protein per serving and digests quickly. Don't have any Ricotta on hand? LF Cottage cheese contains between 12 and 14 grams of protein per serving and gives it that "cheese-cakey" like flavor that so many of us ladies ! 2) Use Almondmilk and/or O% Greekyogurt or greekyogurtcreamcheese as they each boost an 8-10 grams of protein per serving! 3) Add an ounce of #nuts or #seeds -- such as almonds, peanuts or hulled sunflower seeds -- adds between 6 and 8 grams of protein OR use nut butter for 6 to 8 grams of protein and a creamier consistency. 4) More than half of an egg's total protein is found in the eggwhite. Add a nice 3.6 grams of protein to your shake by adding pasturized liquid egg whites like Egg Beaters to your smoothies. NOTE: DO NOT attempt to save money and add an un-pasturized egg white to your uncooked food b/c of the risk of salmonella (food poisoning). 5) Using gelatin as a protein powder is like killing two birds with one stone. Not only do you get the added protein you need, but you also get the benefits of eating more gelatin (fewer wrinkles, reduced joint pain, less cellulite, gut healing, etc). The Weston A Price Foundation recommends two brands of gelatin, both of which are made from grass-fed cows. They are Bernard Jensen and Great Lakes Gelatin but of course if you have some packets of Knox gelatin around, toss them in! 6) Add flavorful proteins like low carb fruit or berries which add another surprising 1 and 2 grams of protein to your smoothie or shake. 7) other flavorful idea which isn't protein based but very delish is adding vanilla bean pulp for a creamy depth of flavor that "tickles" your "sweet" tastebud into thinking that you've put more Stevia in it than you have....if any! ENJOY! |
Still working on SAVORY part of THM zucchini MIM....but last night I NAILED the Muffin-in-a-mug Fudge Brownie that I've been working on! A hearty S snack, lunch or breakfast (for chocolate junkies)....do not eat as a desert after an S or E meal however. It is made in 16 oz mug (as I never eat anything "alone" with three toddlers so cook share-able) or recipe can be divided in TWO 8 ounce mugs. It's really good on a high stress day, after a workout, Rx for PMS or to off set a string of unintentional FP meals! 1 egg or Tbs egg powder 2 Tbs flaxseed meal 2Tbs almond flour 2 Tbs Hershey cocoa 9 pkgs Truvia ( or 4-6 tsp with sqiurt of liquid Stevia) 1 dash each of salt, vanilla extract, almond extract 1Tbs unsweet almond milk 1Tbs coconut oil or butter melted afew tiny pieces of skinny chocolate (or Lilly's w/stevia) stirred into mixed batter Nuke 25 sec...stir & nuke a min. Should look shiny gooey on top but firm to touch...ENJOY! Nuke a minute...check and 10-25 sec more if needed. Should look gooey moist but cooked. ENJOY! You have to admit it that Gluten-free Sugar-free flavorful sauces are either 1) hard to find or 2) expensive. Being the DIY Farm Fresh Tess that I am with a dash of Drive Thru Sue; I cannot stand making two meals to create one, thus my mother's spaghetti sauce recipe took on a new look and speed in my....Vitamix! Of course, you don't need a fancy blender for this one but I make huge batches and put extra away in jars, just so I can have another delish DTS dinner again later. Gwen of Gwens-nest.com featured my recipe once in the early days of the Trim Healthy Mama facebook community, so I suspect she has a little DTS in her too because ....even the best cook's love savory short cuts!
Bottom line the recipe is this 1) Take blender and dump in the following: a huge canned whole tomatoes, italian seasoning, chopped garlic (or dash of red wine garlic oil), garlic salt, worcestershire or bragg's aminos, dry mustard, celery seed, orgeano, salt & pepper to taste. 2) Puree well, then add to cooked onions and peppers and cooked/degreased meat. 3) Combine both and simmer for several hours or put in crock pot on low all day! (aka. my "secret family recipe") For those who need more specifics, I will pull out my original recipe which hasn't seen the light in many a moon b/c I am a total Drive Thru Sue when it comes to spaghetti night! Brown in skillet the following: 1 pound ground beef (S) or turkey (E) 2 onions chopped 1/2 cup chopped green bell pepper (omit for auto immune protocol) table minced garlic In blender mix the following: 1 LARGE can whole tomatoes (or four cups fresh tomatoes) 2 tsp garlic salt 1-1/2 tsp Real Salt 1/2 tsp celery seed (not salt) 1/2 tsp dry mustard 1/2 tsp oregano (or one drop oregano essential oil) 1-1/2 tsp Italian seasonings (or 1-1/2 Tbs Worcestershire or Bragg's Aminos small can sliced mushrooms (not for auto immune protocol) Auto-Immune Protocol: I do need to make sure that those with auto immune disorders realize that being of the nightshade family, tomatoes can be a trigger for inflammatory issues, so carefully ingest at your own risk. I tested how much I could assimilate and I can eat only one meal a week with tomatoes. In fact this recipe can easily be mixed half and half with fresh (or frozen) cooked pumpkin or red lentils or butternut squash. |