Dinner, E, FP, Recipe, S

Goulash ~ THM S, E or FP

This is comfort food at its finest! Warm, savory and hearty; this will fast become a go to, family favorite recipe! I have made some additions to my go-to recipe to give this dish an even more nutritious punch. Adding some crumbled mushrooms to the ground meat bulks it up without adding any different flavor. Also, you can make this meal fit into any simply by changing the fat content of your meat and the type of noodle!

For an E, use a bean based noodle (elbow or penne shapes work great, but any shape will do. If you use spaghetti break the length into thirds) and be sure to use 96% lean ground meat. You can add a dollop of greek yogurt and a wedge of light laughing cow cheese when you serve if desired.

For an S you can use any ground meat you’d like. Use Dreamfields pasta or konjac based noodles. You can add sour cream and cheese when serving if you’d like.

For FP, make sure you use 96% lean ground meat and konjac based noodles. Enjoy a dollop of Greek yogurt and a wedge of light laughing cow cheese when serving if desired.

If you choose to use konjac noodles be sure to leave the water out of the recipe. Enjoy!!

Goulash made with Konjac Noodles

You Will Need:

  • ground meat
  • mushrooms
  • onions
  • garlic
  • water (omit if using konjac noodles)
  • tomato sauce
  • diced tomatoes
  • soy sauce or Bragg’s Aminos
  • Worcestershire sauce
  • Italian seasoning
  • bay leaves
  • mineral salt
  • pasta (Dreamfields, bean pasta or konjac noodles)

Goulash ~ THM S, E or FP

Comfort food at its finest!
Servings: 8
Author: myhealthyjourneyforlife

Ingredients

  • 2 pounds ground meat
  • 1 pound mushrooms processed into crumbles
  • 2 yellow onions chopped
  • 3 cloves garlic minced
  • 3 cups water do not add water if you are using konjac noodles
  • 2 15 oz cans tomato sauce
  • 2 14.5 oz cans diced tomatoes
  • 2 tbsp soy sauce or Bragg’s aminos
  • 2 tbsp Worcestershire sauce
  • 2 tbsp Italian seasoning
  • 3 bay leaves
  • 1 tbsp mineral salt
  • 1 box uncooked pasta Dreamfields for S, Bean Pasta for E, or Konjac Noodles for FP or S

Instructions

  • In a dutch oven or stock pot on medium-high heat, brown ground beef (be sure to use 96% lean for E or FP) till pink is almost gone and then add the finely processed mushrooms and continue to cook until meat is cooked through and mushrooms are cooked down. Remove meat mixture to a colander to drain.
  • Place chopped onions and garlic in the pan and cook until onions are translucent.
  • Return meat mixture to the pan with the onions and garlic. Add all other ingredients EXCEPT for pasta and bring to a boil, then reduce heat to low, cover and simmer for 20 minutes, stirring occasionally. (If you are using konjac based noodles you can add them now and cook for the full remaining time.)
  • Stir in the pasta, cover and simmer on low for another 25 minutes. Remove from heat, discard bay leaves and serve.

Notes

This recipe can be an E, S or FP on the THM plan.
For an E, use a bean based noodle (penne shape works great, but any shape will do. If you use spaghetti break the length into thirds) and be sure to use 96% lean ground meat. You can add a dollop of greek yogurt or a wedge of light laughing cow cheese when you serve if desired.
For an S you can use any ground meat you’d like. Use Dreamfields pasta or konjac based noodles. You can add sour cream and cheese when serving if you’d like. 
For FP, make sure you use 96% lean ground meat and konjac based noodles. Enjoy a dollop of Greek yogurt and a wedge of light laughing cow cheese when serving if desired.

Have you ever considered getting a coach to help you on your journey but you aren’t sure what a coach could do for you? Contact me for a free consultation. I can explain to you how I would help you with no strings attached.

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

Air Fryer Apple Fritters ~ THM E or FP

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.

This is the air fryer I purchased:

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:

I always use oat fiber to make my baking blend stretch farther. If you do not have oat fiber you can always sub equal amounts of baking blend unless it is stated otherwise.

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.

Have you ever considered getting a coach to help you on your journey but you aren’t sure what a coach could do for you? Contact me for a free consultation. I can explain to you how I would help you with no strings attached.

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. Also, please note that while I show the process in quart jars you can do this with more or less milk depending on your needs.

Have you ever considered getting a coach to help you on your journey but you aren’t sure what a coach could do for you? Contact me for a free consultation. I can explain to you how I would help you with no strings attached.

FP, Holiday, Recipe, Snack

Pepper Jelly ~ THM FP

This is one of my all time favorite holiday appetizers.  It is very easy to make. You can easily adjust the spice level by changing the type or amount of peppers you use. As written this is a mild recipe. Note: This jelly sets up somewhat firm and you may want to soften it a bit for a “looser” texture to pour over a block of cream cheese. I suggest microwaving it in 10 second intervals, stirring each time, until you reach the desired consistency for your application.

Ingredients

  • 3/4 cup white vinegar
  • 1 small bell pepper, cut into wedges (use green if using green jalepenos, red if using red)
  • 1/2 cup chopped jalepeno peppers
  • 1 1/2 cups xylitol blended with 1/2 tsp stevia, divided
  • 2 tsps gelatin
  • 2 drops green or red food coloring, optional (if you want the traditional bright color)

Note: It is recommended to use only xylitol and stevia in this recipe. Erythritol will re-crystalize after melting, giving a sandy texture to your jelly. You can get rid of this by re-melting each time, but avoiding the erythritol in this recipe is the best choice.

Directions

  • Place vinegar and peppers in a blender; cover and puree. Add 1 cup sweetener; blend well.
  • Pour into a saucepan. Stir in the remaining sugar; bring to a boil.
  • Strain mixture and return to pan. Whisk in gelatin and add food coloring if desired. Return to a boil over medium-high heat. Boil for 3 minutes, stirring constantly. (Food coloring is completely optional. When using green peppers the mixture will start off a very bright green but will get progressively darker and somewhat brown in color as you cook it. You will need to add the coloring if you want a bright green final product.
  • Remove from the heat; skim off any foam. Carefully ladle hot mixture into a pint jar.
  • Loosely cover jar and allow jelly to cool before refrigerating. This jelly will thicken more as it sits in the fridge.
  • This recipe is usually served with cream cheese on crackers. So, while the jelly is FP, adding the cream cheese will make it an S snack. I highly recommend the crunkers recipe on page 452 in the THM Cookbook! You could also serve this with cream cheese and celery.

Note: When cutting hot peppers; the oils can burn skin. Disposable gloves are recommended. Avoid touching your face. I did not follow this advice. 20 minutes after  making the jelly I touched my eye. It was not pleasant…

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.

Favorite Things, FP

A Few of My Favorite Things ~ Oat Fiber

I am going to start sharing with you some of my favorite products for making a healthy eating lifestyle so much easier! Each week I will pick another item to highlight. I will tell you where I get it and how I use it.

This week’s star is often overlooked. It isn’t as flashy as other ingredients, but boy do I love it. Oat Fiber! Now don’t confuse this with oat flour which is just ground up oats. Oat Fiber does not have any countable carbs. It is straight fiber making it great for any recipe, even low-carb recipes! 

One of the benefits of oat fiber is how inexpensive it is! I am going to give you a couple of options here for where to get it. You can google oat fiber and find multiple brands but I am a bargain shopper! For the most part, THM wins the bargain price on Oat Fiber unless you are a bulk shopper, then you may be able to find a “slightly” lower price on Amazon. Click on the links on the  following pictures to shop these products.

So how do I use Oat Fiber? Oat fiber is a great flour for baking. It is fine and light so it gives a great texture. I actully like to cut my THM Baking Blend with oat fiber. Now, the baking blend actually includes oat fiber. But I have found that often times I can cut my baking blend use in half by adding oat fiber. That is why you will often see a 50/50 use of baking blend and oat fiber on my recipes. Please note, oat fiber is a “thirsty” flour because of all the fiber. You don’t want to convert a recipe that calls for a cup of flour by using a cup of oat fiber. Start with half the amount. You can always add more if it is needed. But you don’t want to dry out a recipe by using too much. A fantastic recipe that uses only oat fiber as the flour is the Guilt Gone Cranberry Pie from the THM website.

Oat fiber can also be used in place of small amounts of flour used as thickeners in recipes. So if you are making a soup or sauce that calls for a couple tablespoons of flour, try using oat fiber in place of the flour.

I truly hope that you will consider giving the humble oat fiber a place in your pantry. It is a great, inexpensive addition to your helathy way of cooking and eating! 

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.