Dessert, Makeover Monday, Recipe, S

Makeover Monday ~ Tiramisu

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It is  Monday, so it is time for another recipe makeover. I love to take favorite recipes and make them THM friendly. One of the biggest hurdles people have to overcome is thinking that healthy eating means never having their favorite foods again. The truth is that you can make a healthy version of almost any meal. And most meals don’t require that much work to re-make!

My fellow THM Facebook admin Conney asked me to try this recipe. I thought it was going to be difficult and time consuming since everything, including the ladyfinger cookies would need to be made from scratch. I was pleasantly surprised that this went together quickly with very few ingredients!

This recipe is based on traditional Italian Tiramisu. That means there are no “extra” flavoring ingredients. The ladyfingers were easy to make and quite tasty on their own, even though they were plain for the recipe. Adding flavoring like vanilla, or any other extract, would make these a lovely light cookie in their own right. Feel free to add any extra flavoring that you desire.

I hope you will enjoy this recipe!

You Will Need:

Tiramisu ~ THM S

Author: myhealthyjourneyforlife

Ingredients

Ingredients for Tiramisu

  • 3 egg whites
  • 6 egg yolks
  • 6 tbsp xes sweetener or gentle sweet
  • 8 oz mascarpone cheese at room temperature
  • 1 cup espresso cooled to room temperature
  • 1/2 tsp rum extract optional
  • 1 recipe ladyfingers cookies
  • cocoa powder for dusting

Ingredients for Ladyfingers

  • 4 eggs separated
  • 1/2 cup xes sweetener or gentle sweet
  • 3/8 cup baking blend
  • 1/4 cup oat fiber
  • 1/2 teaspoon baking powder

Instructions

Instructions for Ladyfingers

  • Preheat oven to 400 degrees F. Line a 17 x 12 inch baking sheet with parchment paper. Have a gallon sized zipper bag handy or fit a large pastry bag with a plain 1/2 inch round tube.
  • Place egg whites in bowl and beat on high until soft peaks start to form. Slowly add 2 tablespoons of the sweetner and continue beating until stiff and glossy.
  • In another bowl beat egg yolks and remaining sugar. Whip until thick and very pale in color.
  • Sift dry ingredients together. Fold the egg whites into the egg yolk mixture. Fold in the dry mixture. 
  • Fold the egg whites into the egg yolk mixture. Fold in the dry mixture. 
  • Transfer mixture to zipper bag or pastry bag. Snip corner off of zipper bag if using and pipe out onto prepared baking sheet. 
  • Snip corner off of zipper bag if using and pipe out onto prepared baking sheet. 
  • Bake 8-10 minutes.

Instructions for Tiramisu

  • In a clean bowl, whip the egg whites and 3 tbsp of sweetener together with a hand mixer, for about 3-5 minutes until the egg whites hold stiff peaks.
  • In a separate bowl, whip the egg yolks with the remaining 3 tbsp sweetener for 2-3 minutes until the egg yolks are thick and pale yellow in color.
  • Add the mascarpone to the egg yolks and whip until combined.
  • Gently fold the stiff egg whites into the egg yolk mixture and set aside.
  • In a small flat dish or bowl, combine the espresso and rum extract. Dunk each ladyfinger into the espresso mixture for a few seconds. These homemade ladyfingers are more dense than their store bought counterparts, so you can let them soak for 5-10 seconds per side.
  • Place soaked cookies into the bottom of a 8×8 dish.
  • Once the ladyfingers have formed a single layer in the bottom of the dish, spread 1/2 of the custard mixture over the ladyfingers.
  • Arrange another layer of espresso soaked ladyfingers on top, and spread over the remaining custard. Dust top with cocoa powder if desired.
  • Cover the top of the dish with plastic wrap and let the tiramisu refrigerate for 4-6 hours. It does need to sit this long before serving.
  • Serve cold. Enjoy!

Notes

*This recipe contains raw eggs, consume at your own risk. You can use pasteurized eggs if there is a concern.
*These ladyfingers are “unflavored” because their purpose is to transfer the espresso flavor. However you can add vanilla extract to them if you’d like. You can also make chocolate ladyfingers by substituting 1/8 cup of the oat fiber for 1/8 cup of cocoa powder. These would be delightful light cookies on their own just by adding the flavoring of your choice.
*This recipe needs to be eaten within a couple days because the eggs will “deflate” overtime.

Do you have a favorite recipe you would like me to THM’ify? Comment below and I will see what I can do!

As always, I appreciate it when you choose to shop through my affiliate links. It costs you no extra but provides me with a small compensation that helps me keep adding valuable content to this blog.

Bread, Breakfast, Dessert, E, FP, Recipe, Snack

Air Fryer Apple Fritters ~ THM E or FP

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A friend showed me a post on Facebook the other day asking for someone to THM-ify an apple fritter recipe. I was pretty excited to try this out. The trick was how to keep the treat from being a crossover. If I fried them and put apples in them they would be at least an S-helper if not a crossover. So my first thought was to make just the fritter dough and use apple extract. This would be perfect… in theory. However, in reality this made the following:

Not a Fritter

That pile of crumbs is not a fritter…While the dough held its shape out of the oil, it immediately disintegrated upon frying. So I had to re-think things. I had just gotten an new air fryer, had never used it at all, but I thought I would give these a try in it. And it worked! I did 2 versions, mainly because I already had the “S” version made up. However the S version was only going to be S if I fried it. Since this was no longer going to be fried in oil I went ahead and added the apples.

The first batch I made was with the baking blend/oat fiber mixture. This version is FP as long as you stick to a 1/4 of the batch and don’t add any more carbs. This version was a slightly dryer dough and held it’s shape well in the air fryer.

FP version

The second batch I made with the oat flour/oat fiber mixture. This version is E. The entire recipe has 50 g net carbs. I would still not eat more than a 1/4 of the recipe at a time. This makes it a great dessert for an E meal. This dough was slightly wetter and spread a bit in the air fryer making a flatter fritter.

E version

You Will Need:

You will also need coconut oil spray, parchment paper and, although it is optional, a small cookie scoop like this one makes the job easier.

Air Fryer Apple Fritters ~ THM E or FP

Author: myhealthyjourneyforlife

Ingredients

For E Fritters

  • 3/4 cup rolled oats ground into flour
  • 1/4 cup oat fiber

For FP Fritters

  • 1/2 cup THM Baking Blend
  • 1/4 cup Oat Fiber

Add the rest of these ingredients to your chosen fritter flour

  • 1/4 cup xes sweetener or gentle sweet
  • 1/2 teaspoon mineral salt
  • 1 1/2 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1/3 cup almond or cashew milk
  • 1/3 cup egg whites
  • 1 teaspoon vanilla
  • 1/4 teaspoon apple extract optional
  • 1 cup chopped apple

Glaze Ingredients:

  • 1/2 cup xylitol ground into powder
  • 2 pinches mineral salt
  • 4 teaspoons almond or cashew milk

Instructions

  • Combine wet ingredients with dry ingredients and mix until smooth.
  • Using a spatula, fold in apple until apples are covered with batter.
  • Line the bottom of the air fryer basket with a sheet of parchment paper. Lightly spray with coconut oil spray.
  • Using a small scoop, drop batter into mounds on the parchment paper. (My air fryer fit about 9 fritters so I did this in 2 batches.) Lightly spray the tops of the fritters with coconut oil.
  • Cook the fritters for 10-12 minutes at 370 degrees.
  • In a coffee grinder or Vitamix, powder sweetener and salt. Add milk and mix to make the glaze.
  • Remove fritters from air fryer and when cool to touch, dip each side of fritter in glaze and return to a pan or rack to cool.

Notes

This entire recipe when made in the E version has a total of 50 net carbs.
When making the FP version be sure to eat no more than 1/4 of the recipe to stay in FP mode. Do not add any other carb source to your FP snack.

As always, I appreciate it when you choose to shop through my affiliate links. It costs you no extra but provides me with a small compensation that helps me keep adding valuable content to this blog.

Bread, Makeover Monday, Recipe, S, Snack

Makeover Monday ~ Banana Nut Muffins

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It is  Monday, so it is time for another recipe makeover. I love to take favorite recipes and make them THM friendly. One of the biggest hurdles people have to overcome is thinking that healthy eating means never having their favorite foods again. The truth is that you can make a healthy version of almost any meal. And most meals don’t require that much work to re-make!

My son-in-law asked me to re-create a pre-packaged banana nut muffin. After I laughed for a while I decided to give it a try. I was worried most about not being able to replicate the super “soft” mouth feel of the packaged muffin. Well this recipe surprised me! This is a super soft muffin. I used banana extract instead of banana because I wanted to keep this an S muffin for texture purposes.

You Will Need:

Banana Nut Muffins ~ THM S

Author: myhealthyjourneyforlife

Ingredients

INGREDIENTS

  • 1/4 c plain 0% Greek yogurt
  • 4 eggs
  • 1/2 c + 1 tbsp water
  • 3/4 c THM Baking Blend loosely poured into measuring cup and leveled with a knife
  • 1/4 c oat fiber loosely poured into measuring cup and leveled with a knife
  • 1/4 c xes sweetener or THM Gentle Sweet
  • 2 tsp baking powder
  • 1/4 tsp mineral salt
  • 1/2 c pecan halves finely chopped
  • 1/2 tsp pure banana extract

Instructions

INSTRUCTIONS

  • Preheat oven to 350 degrees.
  • Line a 12 hole muffin tin with paper or silicone muffin liners. Spray lightly with cooking spray.
  • Add all ingredients to a mixing bowl. Whisk together well.
  • Transfer batter to fill the muffin holes to the halfway mark, and bake in the oven for 15-18 minutes.

Notes

NOTES Technically, if you have ONLY one muffin and if you don’t add any extra fat then this could be an FP as each muffin has exactly 5g of fat, but I prefer to keep these muffins in an S setting.

Do you have a favorite recipe you would like me to THM’ify? Comment below and I will see what I can do!

As always, I appreciate it when you choose to shop through my affiliate links. It costs you no extra but provides me with a small compensation that helps me keep adding valuable content to this blog.

Dinner, Makeover Monday, Recipe, S

Makeover Monday ~ King Ranch Chicken Casserole

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It is  Monday, so it is time for another recipe makeover. I love to take favorite recipes and make them THM friendly. One of the biggest hurdles people have to overcome is thinking that healthy eating means never having their favorite foods again. The truth is that you can make a healthy version of almost any meal. And most meals don’t require that much work to re-make!

This is a creamy, cheesy, comforting casserole that the whole family will love! My husband’s exact words were, “You can be sure to make this one often.” That makes me happy!

You Will Need:

  • The ingredients for Wonder Wraps (Trim Healthy Table page 251) or low carb tortillas. Please note, if you choose low carb tortillas you will need to stick to 1/12 of this recipe.
  • cooked chicken
  • sour cream
  • greek yogurt
  • onion
  • garlic
  • butter
  • salsa verde
  • rotel
  • ground cumin
  • shredded mexican style cheese

King Ranch Chicken Casserole ~ THM S

Author: myhealthyjourneyforlife

Ingredients

Ingredients

  • 5 cups chopped or shredded cooked chicken use leftovers or a rotisserie chicken
  • 1 cup sour cream
  • 1 cup greek yogurt
  • 1 large onion peeled and chopped
  • 4 garlic cloves peeled and minced
  • 1 tablespoon butter
  • 16 ounces jarred salsa verde mild or hot
  • 10 oz can tomatoes and green chiles (rotel), drained
  • 2 teaspoons ground cumin
  • 4 cups shredded mexican style cheese
  • 12 wonder wraps Recipe in THT p.251

Instructions

Instructions

  • Make the wonder wraps. The recipe can be found in Trim Healthy Table page 251 or in the Trim Healthy Mama Cookbook page 204. The recipes are slightly different but either will work.
  • Preheat the oven to 400 degrees F.
  • Place a skillet over medium heat and add the butter, onions, and garlic. Sauté for 3-5 minutes to soften.
  • In a large bowl mix the sautéed onions and garlic, chopped chicken, sour cream, salsa verde, tomatoes and chiles, and cumin.
  • Tear the wonder wraps into rough pieces. Spoon one-quarter of the chicken filling in the bottom of a greased 9×13 baking dish. Top with 1 cup shredded cheese. Then spread a single layer of torn tortillas over the top. Repeat layering the chicken filling, cheese, and tortillas three layers high, using up all the tortillas. Spread the last one-quarter of chicken filling and 1 cup of cheese over the top.
  • Bake for 20-25 minutes, until golden and bubbly. Wait at least 5 minutes before cutting.

Notes

Try to keep moisture content down in this recipe. If you shred the chicken, as I did, be sure to drain out any liquid that it may have been cooking in. Also drain your can of tomatoes and onions.

Do you have a favorite recipe you would like me to THM’ify? Comment below and I will see what I can do!

As always, I appreciate it when you choose to shop through my affiliate links. It costs you no extra but provides me with a small compensation that helps me keep adding valuable content to this blog.