Beverages, Breakfast, Dessert, Dinner, Drinks, E, FP, Lunch, Recipe, S, Sauces, Dressings, Sides, Snack, Veggies

Recipe Roundup ~~ Quick and Easy to the Rescue!

So, this is me from now until June 7th… Vacation Bible School is coming up fast and I’m the director. Running on fumes for sure! This is the time when having your auto-pilot be on – plan, healthy choices is what saves you. Chaos means it’s even more important to fuel your body with good food!

It is easy to go off the rails in times of business and stress. So much going on makes the desire to not have to think about what you are going to eat very enticing. It’s just a short period of time, right? How bad can it be? But the truth is, times of stress are the MOST important times to foucs hard on making wise choices. When your body and mind are under extra stress they need extra nourishment. But how do you do that when you just don’t have any time?

One thing that makes busy times easier to get through is being consitent in the “easy” times. Practicing the habit of eating well normally makes it your “auto-pilot”. When you are used to eating healthy foods on a normal basis they will be your go to when you aren’t really thinking about it. It really is about developing habits. When everything seems to be whirling around you, you will reach for what you are in the habit of reaching for.

Another thing that makes good choices easier is having an arsenal of quick and easy ideas. I asked my blogger friends to hit me up with their favorite, quick and easy meals for times like these. They came through with over 50 recipes for everything from snacks to full meals! I hope that you will enjoy this list and make use of it in your busy seasons.

Diane at Early to Bed Early to Rise suggested these two E Breakfast Recipes: Baked Pumpkin Oatmeal and Overnight Stuffed French Toast.

Josi at Yellow Glass Dish invites you to give her Asian Chicken Salad or Sausage and Brussel Sprouts Sheet Pan Dinner a try!

Dawn at Oh Sweet Mercy has a round of of 40+ quick THM snacks for you to choose from including her own Perfect Pinwheels.

Glenda at Around The Family Table suggests Nicaraguan Rice and Beans with Cabbage Salad, Baked Mac and Cheese and a Mint Chocolate Chip Okra Shake.

Taryn at Joy Filled Eats encourages you to try Crispy Baked Chicken Thighs with Lemon & Garlic, Pesto Salmon, Keto Mug Cake, Healthy Granola and Bacon Ranch Easy Keto Chicken Salad.

Rena at An Ordinary Housewife offers up THM Friendly Jambalaya and Gluten Free Beef Stroganoff for you to try!

And finally, I’d like to share a simple salad dressing recipe I put together last week. Salads are always a quick and easy go to for me in busy seasons. I am a creamy dressing fan with bleu cheese dressing being my favorite and ranch playing second runner up. I don’t always want to go super heavy on my dressing however. In fact, I often thin my store bought dressings with quite a bit of water so that the flavor of the dressing coats every bit without having to load up with tons of dressing. This dressing I kind of stumbled into and the nice thing about it is you can easily keep it FP or make it a nice S dressing just by changing the amounts in the recipe! I decided to add some goat’s cheese to a ranch style base to bring me closer to the bleu cheese feel.

Goat’s Cheese Ranch Dressing ~~ THM S or FP

Author: myhealthyjourneyforlife


  • 2 oz Goat's Cheese Crumbled
  • 1/4 c Mayonaisse
  • 1 c double fermented kefir
  • 1/2 tsp garlic powder
  • 1/2 tsp mineral salt
  • 1/4 tsp dried minced onion
  • 1/4 tsp dried chives
  • 1 tsp dried parsley
  • 1/8 tsp black pepper


  • Combine all ingredients together and whisk well to incorporate. Taste is best after flavors have had a chance to meld for several hours.


As written this dressing has 1.5g of fat per TBSP so you can have up to 3 TBSP in any meal type as long as it is your ONLY fat souce in E or FP.
You can lighten this recipe even further by leaving out the mayo and substituting more double fermented kefir or 0% Greek Yogurt. 
If you do not have kefir, 0% Greek yogurt can be used instead, but water or almond milk may need to be used to thin the mixture.
If you desire to make a richer S dressing you can increase the mayo and/or Goat’s cheese amount in the recipe.
Dinner, Lunch, Recipe, S

Super Simple Taco Peppers – THM S

Sometimes a super simple idea for lunch turns into a beautiful work of art! I mean, look at that photo! My daughter had the idea to take some taco meat and put it in a bell pepper and the result was beautiful and delicious! This is so simple I am not going to give you a formal recipe. All you need is cooked taco meat, bell peppers and toppings of your choice. We suggest lettuce, cheese, tomatoes, sour cream and avocado.

Here is all you need to do to make this meal for 2 people:

  • Slice 3 bell peppers in half and remove the seeds and stems.
  • If using cheese, put a small sprinkle of cheese in the bottom of each pepper.
  • Fill cavity with cooked, warm taco meat.
  • Top with more cheese if using.

At this point, if you want you can eat them as is, or top them with other toppings and eat them like that. With the peppers “cold” they are super easy to eat with your hands. However, you may choose to warm them a bit so that the peppers soften just a tad. If you want to to do that you can either:

  • Place the peppers in a skillet on medium heat for just a few minutes to warm them, or
  • Place the peppers on a plate and microwave for 1-2 minutes

After warming, add the rest of your toppings of choice and enjoy with a fork and knife!

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Dinner, Lunch, Makeover Monday, Recipe, S

Makeover Monday ~ Super Simple Pad Thai

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!

Have you tried Pad Thai? I had not. I had always wanted to but had not been in a place to try it. Then I found this recipe at Delish. It had some definitely off-plan ingredients, but it looked so simple that I knew  I had to try it. Boy am I glad I did! With a few easy changes it was done! It is so simple and SO GOOD! I made this recipe for my daughter and I for lunch. We split it between the two of us and were wonderfully satisfied. If you have small appetites or you are going to add something else to the meal you may be able to serve up to 4 with this recipe, but I would suggest increasing the ingredients to serve more. Also, this is a very basic recipe. You can always add more veggies if you’d like!

You Will Need

Super Simple Pad Thai



  • 1/2 to 1 package THM noodles per person
  • 2 tbsp. coconut oil
  • 2 tbsp. lime juice
  • 2 tbsp. xes sweetener or Gentle Sweet
  • 1/8 tsp molasses
  • 1 tbsp. fish sauce or oyster sauce
  • 1 tbsp. soy sauce or Bragg’s liquid aminos
  • 1/4 tsp. cayenne pepper
  • 1/4 tsp. mineral salt
  • 2 bell peppers thinly sliced
  • 2 cloves garlic minced
  • 2 eggs lightly whisked
  • 1 lb. protein shrimp or chicken
  • 2 green onions thinly sliced
  • 1/4 c. roasted peanuts chopped



  • In a small bowl, whisk together lime juice, sweetener, molasses, fish sauce, soy sauce, and cayenne pepper and salt. Set aside.
  • In a large pan over medium-high heat, heat oil. Add bell pepper and cook until tender, about 4 minutes. Stir in garlic and cook until fragrant, about 1 minute more. 
  • Add the noodles and protein and cook until meat is done. 
  • Pour in the sauce mixture and toss until the noodles are coated. 
  • Push everything to one side of the pan and pour in the egg. Scramble until just set then mix everything together. 
  • Garnish with green onions and roasted peanuts before serving.


This is a very simple recipe. You can always “plus it up” by adding more of your favorite non-starchy veggies to the mix!

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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.

Dinner, E, Lunch, Recipe

Bean and Bacon Soup ~ THM E

Sometimes, you throw things together in a pot and out pops something that turns out to be one of the best things you’ve ever tasted! That happened with this bowl of soup. I was in the need of an E lunch and I was low on most E ingredients. I was going to make my Ham and Beans recipe but I didn’t have the ham. I was also out of canned beans, but thanks to the fact that I had made and frozen a bulk batch of beans when I made my Amazing Baked Beans I was still able to improvise.

I really wasn’t expecting much from this recipe. (Which is why I didn’t take any good pictures in the process, in fact the one picture I have is kind of blurry because it was only for meal tracking purposes.) I mean, even calling it a recipe feels silly, because I literally just threw some things in a pot, but it worked out so well I had to share it. This was really just going to be a bean soup, but I was pleasantly surprised to find that the Hormel, Real Bacon Bits I had in my refrigerator only had 1.5 grams of fat per tablespoon! Therefore, Bean and Bacon soup it was!


Bean and Bacon Soup ~ THM E (Single Serve)

  • 1 cup navy beans
  • 1 cup chicken broth
  • 1/4 tsp dried minced onion
  • 1/8 tsp salt
  • 1 tsp nutritional yeast or THM Bouillon
  • 1/8 tsp bacon natural flavor or liquid smoke (optional)
  • 1 tablespoon gelatin
  • 2 -3 tablespoons real bacon bits (5g or less of fat)

Place beans, broth and seasonings into a saucepan over medium heat. Whisk in gelatin to dissolve. Simmer for 5-10 minutes until everything is warmed through. If you want the broth to be thicker you can mash some of the beans, or you could whisk in 1/4 teaspoon of glucomannan. That is it! Just a few short minutes to a warm and hearty lunch!

Oh, and if you can get your hands on a really good pear it makes a great side! I know that looks like a shiny apple in the picture, but it was a pear. I couldn’t believe how good the pears were that I picked up at the produce stand! Forget pumpkin and apples, I think pears are the unsung, fall fruit heroes!

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Crossover, Dinner, E, FP, Lunch, Recipe, S

Secret Ingredient Chili


Fall is coming! School has started and that is a sure fire sign that soon enough it will be sweater weather. And that means chili! This is a meal that we enjoy all year round but especially when the weather is cooler.

I have to let you in on a little joke though. It is pretty well assured that when I make chili it will be the warmest day of the week! I don’t plan it that way, really I don’t! It just happens. This week I wanted to make chili so I could take pictures for this article. It was only supposed to get up to 81 degrees which is bad enough. It ended up getting up to about 95! Oh well, the chili was delicious anyway.

Now on to the recipe. Let me preface this by saying that we are not super spicy food lovers around here. You can feel to spice this up as much as you want, but this recipe is pretty mild as written. This recipe is so easy to multiply to make large pots. I almost never make it without doubling it because we love the leftovers.

And the secret ingredient? OKRA! Don’t worry, no one will even know it is there! Trust me on this one!!

Secret Ingredient Chili THM S

2 lbs ground beef
2 28 oz cans petite diced tomatoes
1 14.5 oz can black beans
2 Tbs chili powder
2 Tbs dried minced onion (optional)
1 Tbs cumin
4 tsp mineral salt
2 bay leaves
1-2 cups frozen cut okra
1 cup very hot water

  1. Begin by browning the ground beef. After beef is browned, drain off grease and put beef in stock pot or crock pot. Add tomatoes, beans (no need to drain), seasonings and bay leaves. Stir it all together.
  2. Next place your cut okra in the blender. I have a ninja. The way I processed the okra was to blend it till it turned into okra “snow”. Then I poured the hot water in and blended again for about a minute till there were no more chunks of okra at all. If you do not have a high powered blender then you can pour the hot water in with the frozen okra and blend away.
  3. Now pour the mixture into your chili. Don’t worry, your chili will not be that green!
  4. Stir everything together.
  5. You now just need to heat your chili through. You can do this in less than 20 minutes if you are doing it on the stove-top by just simmering it on medium-low heat. Stir it occasionally to keep the bottom from burning. I personally like chili best when it has simmered for a long time. So I put it on very low heat and simmer for at least an hour. I like it best when I put it in the crock-pot on low all day! Remove bay leaves before serving.

I hope you love this chili as much as my family does. This is an S recipe as it is written. The amount of black beans does not amount to enough per serving to take you out of S mode so feel free to add cheese, sour cream or avocado to your bowl.

If you would like to make this chili FP then make sure you use 97% lean ground beef or rinse your ground beef in VERY HOT water. Make the rest of the recipe as written. Use 0% Greek yogurt to top it.

Want an E chili? Follow the FP suggestions above and add a few more cans of beans.

Feel like having a crossover? Use the original recipe and add a few more cans of beans.