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.

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

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.

Holiday, Recipe, S, Snack

Spinach-Artichoke Dip

I love spinach-artichoke dip! The warm, cheesy spread is good on so many things. And a dip with two different vegetables in it? Spread it on raw veggies and you’ll be getting a nice serving of vegetables without even realizing it! Want something other than veggies to dip in it? Try the crunkers recipe on page 452 in the THM Cookbook.

Spinach-Artichoke Dip ~ THM S

You Will Need:

  • mineral salt 
  • fresh spinach, stems removed
  • butter
  • minced onion
  • garlic
  • oat fiber
  • almond or cashew milk
  • heavy cream (lighter option: half and half or more nut milk)
  • lemon juice
  • Worcestershire sauce
  • parmesan cheese
  • nutritional yeast
  • cup sour cream (lighter option: 0% Greek yogurt)
  • shredded white sharp cheddar cheese
  • artichoke hearts, squeezed dry and roughly chopped

Spinach-Artichoke Dip ~ THM S

Author: myhealthyjourneyforlife

Ingredients

Ingredients

  • 1 tsp mineral salt put in water to boil spinach
  • 2 10- ounce bags fresh spinach stems removed
  • 1 tablespoon butter
  • 2 tablespoons minced onion
  • 1 clove garlic minced
  • 1/2 tsp mineral salt
  • 2 teaspoons oat fiber
  • 3/4 cups almond or cashew milk
  • 1/2 cup heavy cream lighter option: half and half or more nut milk
  • 1/2 teaspoon lemon juice
  • 1 teaspoon Worcestershire sauce
  • 1 cup grated parmesan cheese
  • 1/4 cup nutritional yeast
  • 1/4 cup sour cream plus more for serving (lighter option: 0% Greek yogurt)
  • 1/2 cup shredded white sharp cheddar cheese
  • 1/2 cup artichoke hearts thawed, squeezed dry and roughly chopped

Instructions

Directions

  • Bring a largepot of salted water to a boil. When water is boiling, stir in the spinach and cook until bright green, about 30 seconds. Drain and rinse under cold water; squeeze out the excess moisture, then finely chop.
  • Melt the butter in a large saucepan over medium heat. Add the onion, garlic and 1/2 teaspoon salt and cook until the onion is soft, about 2 minutes. Add the oat fiber and cook, stirring, until lightly toasted, about 1 minute. Whisk in the nut milk and cream and cook, whisking constantly, until thickened, about 1 minute. Remove from the heat. Stir in the lemon juice, Worcestershire sauce, parmesan, nutritional yeast and sour cream.
  • Return the pot to medium heat. Add the spinach, cheddar and artichokes and stir until the cheese melts and the dip is heated through. Serve warm with raw veggies or crunkers recipe on page 452 in the THM Cookbook.

Notes

If you want, you can put the warmed dip in a casserole dish and sprinkle the top with more cheese. Bake at 350 degrees until cheese is melted. 
If you make the dip a day ahead just top with cheese and refrigerate. Then bake at 350 degrees for 15 minutes or till cheese is melted and dip is heated through.

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!!
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.

Holiday, S, Snack

Cheese-Ball Wreath ~ THM S

So many Christmas parties and events with so much food! And often those party and event tables are full of holiday sweets. You are probably making your fair share of healthy sweet treats to indulge in over this holiday season as well, I know I am! But sometimes you don’t want another sweet. Sometimes you just want something savory. This cheese-ball fits the bill perfectly! Of course, you can always make this into the traditional cheese-ball shape, but for a holiday party, this wreath shape is easy and festive!

Cheese-Ball Wreath ~ THM S

Ingredients

  • 8 ounces cream cheese , softened
  • 1 1/2 cups freshly grated sharp cheddar cheese
  • 1 tablespoon dried chives
  • 1/2 teaspoon Worcestershire sauce
  • 1/2 teaspoon dried parsley flakes
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dried oregano leaves
  • 1/8 teaspoon pepper
  • 1 small bunch fresh parsley
  • 4-5 grape or cherry tomatoes
  • Items for dipping such as raw veggies or the Crunkers recipe 

Instructions

Place cream cheese in a mixing bowl or food processor and mix until smooth. Add cheese, chives, Worcestershire sauce, parley, garlic powder, oregano and pepper and mix well to combine. 

Use a rubber spatula to scrape the sides of the bowl and place the mixture on a sheet of plastic wrap. Using the plastic wrap and  your hands, form the mixture into a log shape.

Form the log into a wreath shape and press ends together. (Alternatively you could press the mixture into a small wreath mold that is either greased well or lined with plastic wrap for easy removal.)

Remove stems from fresh parsley and chop the leaves into small pieces. Press the fresh parsley onto the outside of the wreath. Slice tomatoes in half, squeezing gently to remove some of the liquid and seeds. Press the halves around the top of the wreath to resemble ornaments.

Cover the cheese-ball wreath in cling wrap and refrigerate until ready to serve. Serve with celery sticks or I highly recommend the crunkers recipe on page 452 in the THM Cookbook.