E, Favorite Things, Recipe

My Favorite Way to Sweet Potato!

Are you still learning to love sweet potatoes? I didn’t grow up eating them so for me they were an adjustment. However, they are now one of my favorite things to eat! Recently I have discovered my very favorite, super simple way to enjoy them!

First, I cook several sweet potatoes in the Instapot. It only takes 10 to 15 minutes depending on how big your sweet potatoes are. Just prick the potatoes with a fork, put them in the pot and add a cup of water. Set the pot to seal and cook. You can use a quick release when they are finished cooking. After the potatoes are cooked I peel them and put them in baggies and freeze them till I’m ready to use them. When I’m ready to eat one I just heat it up.

While it is heating, in a small bowl I mix together two teaspoons of XES sweetener or gentle sweet, half teaspoon of cinnamon, a couple shakes of cayenne, and about a quarter teaspoon of salt. I mix that all together and sprinkle it over my sweet potato. Then I drizzle with about a teaspoon of MCT oil. It is delicious!

Honestly, if you love this sweet potato topping as much as I do you may want to make up a small container of it to always have on hand. Mix together 4 TBSP XES sweetener or gentle sweet , 12 shakes of cayenne and 1 1/2 tsp of salt. stir or shake it together and put in a small shaker bottle. 

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.

Beverages, E, FP, Recipe, S

How to Make Milk Kefir

I wanted to make a video showing you the process I use to make milk kefir each day. It is so easy to make this healthy drink! Don’t be intimidated just because it is something you’ve never done. Get some kefir grains and enjoy all that kefir has to offer!

Because the zooms on the video are somewhat blurry I wanted to show you some pictures of what kefir looks like. The first photo is of the kefir. The second photo is of the grains themselves.

Dinner, E, Makeover Monday, Recipe

Makeover Monday ~ Creamy Chicken and Mushroom Soup

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!

Today’s recipe is a delicious and comforting soup that is chock full of veggies. It is creamy, yet low in fat. A perfect satisfying THM E-meal! You have a couple options when making this recipe. You can use pre-cooked chicken if you want. My chicken was still slightly frozen when I started so I chose to chop it up and add it to the soup as the recipe says to. You could choose to cook the chicken breasts whole and then chop them and add them cooked.

Also, you can choose to add more or less veggies. I like a hearty soup, so I added the larger amount. I used a very classic soup combo, but you could add any veggies that you like!

Finally, you could make this soup even creamier by blending part of it. I like the texture of the soup as is, but if you have family members who will not “chew” their veggies, you can blend a lot of it. Using either an immersion blender or a regular blender you can puree any or all of the cauliflower rice, celery, mushrooms and onions with the chicken broth. This is a hearty soup, almost stew like. If you prefer a thinner soup you will want to add more broth or water. My son-in-law declared it perfect, saying he didn’t have to add crackers because it was the perfect consistency. I hope you will also enjoy this comforting soup!

You Will Need

Creamy Chicken and Mushroom Soup ~ THM E

A delicious and comforting soup that is chock full of veggies. It is creamy, yet low in fat. A perfect satisfying THM E-meal!
Course: Soup
Servings: 4
Author: myhealthyjourneyforlife

Ingredients

  • 1 tbsp.  butter
  • yellow onion chopped
  • 8 oz.  baby bella mushrooms sliced
  • 3 – 5 carrots sliced into 1/4″ rounds
  • 2 – 4 stalks celery chopped
  • 1/4 c. oat fiber
  • cloves garlic minced
  • 1 tsp.  dried thyme
  • 1 1/4 tsp. mineral salt
  • 1/2 tsp pepper
  • 1 tbsp. nutritional yeast or THM bullion
  • 4 c. chicken broth
  • 1 c.  almond or cashew milk
  • 1 bag frozen riced cauliflower
  • 1 c.  brown rice
  • boneless skinless chicken breasts

Instructions

  • In a large pot or Dutch oven, melt butter. Add onion and cook till it begins to soften.
  • Add mushroom, carrots, and celery. Cook, stirring, until vegetables are tender, about 6 minutes.
  • Add chicken and cook until no longer pink, 3 to 4 minutes.
  • Push veggies and meat to the side of the pan and add oat fiber. Stir the oat fiber around to toast it up a bit for about a minute. Then stir it together with the veggies and meat.
  • Add garlic, thyme, and stir until fragrant, 1 minute. Add nutritional yeast, salt and pepper.
  • Add chicken broth and nut milk to the pot.
  • Add riced cauliflower and brown rice and bring to boil.
  • Lower heat to a simmer and cook until rice is tender, about 20 minutes.
  • Taste and adjust seasoning and serve.

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, E, Makeover Monday, Recipe

Makeover Monday ~ Chicken and Rice Casserole THM E

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!

One of my family’s favorite comfort food meals is a chicken and rice casserole. We traditionally made it with white rice, canned cream soup and bread crumbs. These things are of no value nutritionally so I wanted to make this meal more health friendly. I believe I found a good replacement for this family favorite. I hope you enjoy it!

This wonderful, creamy casserole is an E, coming in at only 4.6g fat per 1/6 of the recipe. You can take the fat even lower by subbing nut milk for the half n half.

Chicken and Rice Casserole ~ THM E
Serves 6-8

Chicken and Rice Casserole ~ THM E

One of my family’s favorite comfort food meals is a chicken and rice casserole. We traditionally made it with white rice, canned cream soup and bread crumbs. These things are of no value nutritionally so I wanted to make this meal more health friendly. I believe I found a good replacement for this family favorite. I hope you enjoy it!
Course: Main Course
Servings: 6
Author: myhealthyjourneyforlife

Ingredients

For the Soup

  • 1 TBSP butter
  • 1/2 small tennis ball sized onion, diced
  • 4-5 oz mushrooms diced ~OR~ 1 cup diced celery
  • 2 cups chicken broth
  • 1/2 tsp onion powder
  • 1 tsp mineral salt This amount of salt is necessary when making this soup for the casserole. However, if you want to use this recipe to make cream of mushroom soup just for eating on it’s own, reduce the salt to 1/2 a tsp.
  • 1/4 tsp pepper
  • 1 TBSP nutritional yeast
  • 1/4 cup half and half
  • 1/4 cup Parmesan cheese
  • 2 cups Greek yogurt

For the Base

  • 2 cups cooked brown rice
  • 12 oz bag of riced cauliflower fresh or frozen
  • 1 cup mixed vegetables seriously anything you want; green beans, corn, peas, carrots, broccoli, etc. Just make sure they are small bite sized pieces. Canned or frozen work best. If you are using fresh veggies you may need to blanch them first.
  • 2 cups chicken breast chopped (canned chicken breast will also work)
  • 2 Wasa or Ryvita crackers or a Joseph’s low carb pita optional

Instructions

  • Heat oven to 350 degrees.
  • Make soup mixture
  • Melt butter in skillet over medium heat.
  • Placed diced onions and mushrooms or celery in the pan.
  • Saute for 10 minutes until tender and reduced in size.
  • Add chicken broth, onion powder, salt, pepper and nutritional yeast and simmer for 2 minutes.
  • Remove skillet from heat and stir in half and half and Parmesan cheese. At this point you can leave the mixture as is or use an immersion blender to blend the mixture smooth.
  • Whisk in Greek yogurt.
  • Spray a 9×13 baking dish with cooking spray
  • Mix cooked rice and riced cauliflower together and spread in the bottom of baking dish.
  • Layer on your choice of vegetables.
  • Layer on the chicken.
  • Pour soup mixture evenly over the casserole.
  • Bake, uncovered for 35 minutes.
  • Turn crackers or bread into crumbs (if using) by using a food processor. You may need to toast the bread if you are using it. After casserole has cooked for 35 minutes sprinkle crumbs over the top and bake for another 10 minutes.

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.

Don’t forget to check out the No Excuses THM New Year Challenge!!
Beverages, Crossover, Dessert, Dinner, Drinks, E, FP, Holiday, Recipe, S, Sauces, Dressings, Sides, Snack, Veggies

My Thanksgiving Picks

Do you know that Thanksgiving is 3 weeks from today! I feel ready and I hope you do too. I have spent the last several weeks gathering and posting recipes here to get ready for the holiday season. Here is what I have gathered.

The first thing on my menu is the turkey of course. I started using a “spatchcock” method for cooking my turkey lately and I highly recommend it! It cooks so much more quickly and evenly. Check out how to Spatchcock a Turkey and get a bonus gravy recipe HERE.

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Here are my picks for the best things to have alongside the bird:

Sweet Potato Casserole (Crossover or E)

sweet-potato-casserole-ck

Bean Casserole(XO)

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Green Bean Casserole (E)

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The Best Green Beans (S)

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Loaded Veggie Casserole (S)

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Roasted Veggies (S, E or XO)

ro veg

Stuffing (S)

stuffing

Cranberry Sauce (FP)

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Mashed Cauliflower (S or FP)

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Rolls

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Broccoli Salad (S)

And for dessert I suggest the following:

Pumpkin Roll (S)

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Coconut Cream Pie (S)

slice-of-pie

Pecan Pie (S)

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Pumpkin Spice Cheesecake (S)

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Pumpkin Pie (S)

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Tagalong Pie (S)

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Pumpkin Chocolate Chip Cookies (S)

Berry Crisp (S)

Need some beverage suggestions? Here are my favorites:

Cranberry Wassail (FP)

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Pumpkin Spice Latte or Creamer (S or FP)

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How is your holiday planning going?