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.

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Bread, Breakfast, Dessert, Makeover Monday, Recipe, S

Makeover Monday ~ Orange (or Orange Cranberry) Scones

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 daughter requested this recipe and I was all to eager to comply! One of my favorite things to get at Panera Bread (known as St. Louis Bread Company around here) is their orange scone. It is delicious, but it is NOT kind to the waist-line. I used this recipe for inspiration. This variation is not quite as thick as the Panera version, but it is a wonderful substitute anyway! A tender biscuit texture that is bursting with orange flavor. You can make it with or without cranberries and both versions are fantastic. I opted to leave off a glaze and sprinkle the top with a bit of sweetener. I used xylitol because it crystallizes best, but you can use any sweetener you like.

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.

Orange (or Orange Cranberry) Scones ~ THM S

Tender delicious biscuit texture bursting with orange flavor
Servings: 8
Author: myhealthyjourneyforlife

Ingredients

  • 1 cup THM Baking Blend
  • 1/2 cup Oat Fiber
  • 6 tbsp xes sweetener or gentle sweet
  • 1 tbsp baking powder
  • 1/2 tsp mineral salt
  • zest of one orange
  • 1 scoop THM Collagen optional
  • 1 tsp Sunflower Lecithin optional
  • 6 tbsp butter cold
  • 3/4 cup nut milk 1 tbsp reserved
  • 1 tsp natural orange extract
  • 1 cup cranberries, sliced or chopped optional
  • 1 tbsp xylitol or sweetener of choice

Instructions

  • Preheat oven to 425 degrees.
  • Whisk together baking blend, oat fiber, sweetener, baking powder, salt, collagen, lecithin and orange zest. (I like to use the food processor, but you can do this by hand.)
  • Add butter and cut in till coarse crumbs are formed.
  • Stir in nut milk and extract. Fold in cranberries if using. (I sliced my cranberries in half before folding them in.)
  • Knead the dough a bit and form into a 1″ thick disk on a lightly greased baking sheet. Brush the top of the disk with the reserved 1 tablespoon of nut milk.
  • Sprinkle the 1 tbsp of xylitol (or other sweetener) over the top of the dough.
  • Cut the disk into 8 wedges. (I know mine are cut into 4, but I divided the dough into two disks to make 2 flavors.) At this point you can leave the edges touching or separate slightly before baking.
  • Bake for 20-25 minutes, checking at 15 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.

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, Recipe, S

Makeover Monday ~ Strawberry Bread Two Ways

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!

E Slice on top
S Slice on bottom

This recipe was a request from a friend. She sent me a link to this recipe and asked if I could convert it. I decided to make a recipe that you can use in either an E or S setting. The recipe is so similar either way that I did this in just one recipe card. The variations are specified in both the ingredient list and the directions so just look for the E and S designations for the option you are choosing.

A few notes about this recipe: Much of the “pop of flavor” is from the glaze. I highly encourage you to poke holes in your bread as the recipe directs so the glaze gets down into the loaf. When you are making the batter for the S version it will get very thick. It is going to seem like it will be too dry, but it is not. The E version takes about 20 minutes less time to cook than the S version. When looking at the pictures below, the S version is always on the bottom or the right with one exception. The final picture in step 4 under the glaze has the E version on the bottom. I used a 12 oz bag of frozen strawberries, thawed, and it was the perfect amount to put in both the bread and the glaze.

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.

Strawberry Bread – THM E or S

Servings: 10
Author: myhealthyjourneyforlife

Ingredients

For Bread

  • ½ c xes sweetener or gentle sweet
  • ½ c almond milk
  • ½ c Greek yogurt for E
  • ½ c coconut oil melted for S
  • 1 egg
  • 1 ½ tsp vanilla
  • 2 c rolled oats ground into flour for E
  • 1 c baking blend for S
  • ½ c oat fiber for S
  • 2 tsp baking powder
  • ¼ tsp mineral salt
  • 2 c. diced strawberries
  • 2 tsp. oat flour or oat fiber

For Glaze

  • ½ c xes sweetener or gentle sweet must be powdered
  • 2 tbsp Greek yogurt for E
  • 2 tbsp melted butter for S
  • ½ tsp vanilla or almond extract
  • 1 pinch mineral salt
  • 1/3 c diced strawberries

Instructions

To Make Bread

  • Preheat oven to 350 F.
  • Mix together sweetener, milk, (yogurt if making E), egg and vanilla.
  • In a separate bowl mix together oat flour, baking powder and salt.
  • Add dry ingredients to wet ingredients and stir to combine.
  • If making S, add melted coconut oil to batter and mix to combine.
  • Toss diced strawberries with 2 tsp oat flour or oat fiber.
  • Fold strawberries into the batter.
  • Pour batter into a greased bread pan and bake E loaf for about 40 minutes, The S loaf will take about 60 minutes. A toothpick inserted into the center of the loaf should come out clean.
  • Allow to cool in the pan for 10 minutes.
  • Remove to a rack to cool further.

To Make Glaze

  • Combine all ingredients and mix until smooth.
  • Poke holes in the top of your loaf (this is primarily for the E loaf but I recommend it for both versions). I used the thicker end of a chopstick to do this, you could use a knife, but you want the glaze to be able to get into the holes.
  • Spread glaze over loaf while it is still just barely warm.
  • Allow to cool completely and enjoy.

Notes

A few notes about this recipe:
Much of the “pop of flavor” is from the glaze. I highly encourage you to poke holes in your bread as the recipe directs so the glaze gets down into the loaf.
When you are making the batter for the S version it will get very thick. It is going to seem like it will be too dry, but it is not.
The E version takes about 20 minutes less time to cook than the S version.
When looking at the pictures below, the S version is always on the bottom or the right with one exception. The final picture in step 4 under the glaze has the E version on the bottom.
I used a 12 oz bag of frozen strawberries, thawed, and it was the perfect amount to put in both the bread and the glaze. 
When divided into 10 slices, each slice of the E loaf has a grand total of 12.5 net carbs, so you can easily add this to an E meal. This bread could be made exactly the same using any other fruit you like. To be able to make it both ways you would want to stick to berries, but for the E version, you could use any fruit you like!

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.

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.

Dessert, Recipe, S

Vanilla Pound Cake

This is a sweet, moist, decadent cake! It hits all the marks of a sugar filled pound cake without the sugar and white flour! I love it plain, but it would also be great with berries. The biggest win? While I was taste testing the first piece, still warm from the oven, my 14 year-old son took a bite and then the rest of the piece, saying, “Wow, this is good!” High praise indeed! And it is even better cooled off!

Wow! This recipe has gotten a HUGE response! I’m so grateful for all the interest! Please read the following paragraph for answers to the most common questions:

  • A couple notes about this recipe. A regular pound cake calls for 3 cups of sugar. I thought about using my xes sweetener or gentle sweet in this cake, but I would have had to use 1/3-1/2 the amount and I was worried that changing the volume that much would affect the texture of the cake. You can use either xylitol or erythritol cup for cup like sugar. I chose xylitol because I wanted to avoid the “cooling effect” of erythritol. However if you don’t use xylitol because of your dogs then feel free to use erythritol, just be aware that you may want to make it a day ahead as the “cooling effect” lessens after a day.
  • This cake is quite sweet like regular pound cake. You could probably cut the xylitol or erythritol back to 2 1/2 cups without harming the texture or sweetness.
  • A traditional pound cake does not call for leavening. it does not rise a lot, just a little. The “height” comes from beating the butter, sweetener and eggs till fluffy. Don’t skimp on the beating.
  • You can use different types of pans, but please be sure to check your cake while it is cooking. You don’t want it overcooked. Oven temperatures can vary widely, so know your oven and adjust accordingly.
  • If you don’t have oat fiber you should be able to use all baking blend.

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.

Vanilla Pound Cake ~ THM S

Author: myhealthyjourneyforlife

Ingredients

Ingredients

  • 1 8 ounce package cream cheese softened
  • 1 1/2 cups butter softened
  • 3 cups xylitol or erythritol
  • 6 eggs
  • 1 1/3 cups baking blend
  • 3/4 cup oat fiber
  • 1 1/2 teaspoons vanilla extract
  • coconut oil spray

Instructions

Instructions

  • Preheat oven to 325 degrees F and spray a 10 inch bundt pan very well.
  • In a large bowl, cream butter and cream cheese until smooth.
  • Add sweetener gradually and beat until fluffy. Don’t cut this short, make sure it is good and fluffy.
  • Add eggs, one at a time, beating well with each addition.
  • Add the baking blend and oat fiber all at once and mix in.
  • Add vanilla.
  • Put batter into bundt pan. The batter will be thick.
  • Bang the bundt pan on the counter a few times to settle the batter and then smooth the top.
  • Bake at 325 degrees F for 1 hour and 20 minutes. Begin to check for doneness at 1 hour. (Mine was still very jiggly at this point.) When the cake is done a wooden skewer or cake tester inserted into center of cake should come out clean. 
  • Allow cake to cool in pan for 10 minutes before turning out onto a cooling rack to cool completely.

Notes

This cake can also be prepared in two loaf pans, but baking time may need to be adjusted.
I used straight xylitol in this recipe. You could use equal amounts of erythritol instead, but it has more of a cooling effect. It may be possible to use a sweetener blend like gentle sweet or super sweet but you would need to severely reduce the amount and it may make a difference in the texture of the cake. You could probably cut the xylitol or erythritol back to 2 1/2 cups without harming the texture or sweetness.

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.

Dessert, Makeover Monday, Recipe, S

Makeover Monday ~ Tiramisu

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:

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.

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.

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.