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Summer E-zine and Sale!

Did you know that the summer E-zine is out? It is packed with recipes and articles to help you on your journey. You can get to the E-zine by clicking on the image below.

Also there is a sale going on right now AND the hydrates are back in stock! Click on the image below to head to the sale and I thank you for considering shopping through my affiliate link!

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Today’s Podcast is Worth the Listen!

You don’t want to miss today’s podcast! 5 things you need to do that you may be forgetting!

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.

Breakfast, Dessert, Makeover Monday, Recipe, S, Uncategorized

Makeover Monday ~ Sticky Bun Cake, THM S

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 mom sent me this recipe and I think she was probably laughing a bit when she did. This recipe is ridiculous! It calls for 3 blocks of cream cheese, 1 1/2 cups of butter and 35 slices of white bread, not to mention the sugar! And get this, it says it makes 6 servings…Thats over 5 slices of bread, 1/2 a block of cream cheese and 1/4 cup of butter per serving!!! Well, I decided to take on this challenge and came up with something pretty tasty! On top of tasty my version is full of protein, much lighter on fat (though it still has a good amount) but still sticky and gooey!

You may wonder why I cut the cream cheese from 3 blocks to 1. Well, it wasn’t really for the purpose of cutting fat or calories. The recipe just didn’t need that much! I really don’t have any idea what they did with all that cream cheese! I actually made this originally by making the filling with 2 blocks of cream cheese. I had a whole cup of filling left over! No worries, it tastes fantastic and I will save it to spread on other things like wasa crackers or celery!

I cut way back on the cream cheese when writing up this recipe because I had this much filling left over after assembling the cake!

Please note, I accidentally used a 10-inch cake pan instead of an 8-inch cake pan. The recipe still worked, but my “roll” turned into a “rose” while cooking. Use a smaller pan to help hold things together. This cake uses a loaf of Wonderful White Blender Bread. You can find this recipe in the Trim Healthy Table cookbook on page 242. If you don’t have that cookbook you could also try this recipe with a loaf of Nuke Queen’s Awesome Bread and I am sure it would work just as well. Be sure to have this bread baked an completely cooled before making this recipe. I suggest making the bread the day before. This is a tender bread and will feel like it is going to fall apart on you, but it will hold up to this recipe.

Wonderful White Blender Bread from Trim Healthy Table page 242

You Will Need

Sticky Bun Cake

Ingredients

  • 8 oz cream cheese I used 1/3 less fat
  • 1 1/2 cup xes sweetener or gentle sweet divided
  • 1/8 cup nut milk
  • 2 teaspoons vanilla extract divided
  • 1 loaf Wonderful White Blender Bread recipe in THT, p 242
  • 2 sticks butter divided
  • 2 teaspoons cinnamon divided
  • 1/2 teaspoon blackstrap molasses
  • 1 teaspoon mineral salt
  • 1 cup pecans

Instructions

Directions

  • Preheat the oven to 325˚F (165˚C).
  • In a saucepan, melt 1 stick of butter over low heat. Whisk in 1/2 cup of sweetener and 1 tsp of cinnamon and 1 teaspoon of vanilla.
  • In a large bowl, beat the cream cheese and nut milk with a hand mixer until smooth. Add melted butter mixture and mix again. Set aside until ready to use.
  • On a cutting board, cut the crusts off the bread. Slice the bread into thin slices using a serrated knife.
  • Remove any remaining crust from the slices.
  • Lay out 4 pieces of bread so they are slightly overlapping, then press the overlapping edges together to adhere. Repeat with the rest of the bread, I ended up with 4 strips of 4 slices of bread and 1 strip of 5 slices.
  • Spread the cream cheese mixture on each of the strips of bread.
  • Roll up one of the strips of bread.
  • Take that roll and roll it on to another strip of bread. Repeat until all of the strips have been rolled up into one large roll.
  • In a small saucepan over medium heat, mix together the remaining stick of butter, remaining cup of sweetener, salt, remaining teaspoon vanilla, and molasses until melted. Remove from heat.
  • Pour ⅔ of the caramel mixture into an 8-inch round cake pan. Sprinkle the pecans on top of the caramel.
  • Place the bread roll inside the pan on top of the caramel. Pour the rest of the caramel over the top of the roll.

  • Bake for 35-40 minutes, until the top is crisp. (I unfortunately used a 10-inch pan making my “roll” turn into a “rose”, please use an 8 inch pan.)

  • Place a large plate over the top of the cake pan. Using oven mitts, invert the roll onto the plate, and remove the cake pan.
  • Let cool for about 10 minutes before slicing.

Notes

When removing the crusts from the WWBB use a sharp serrated knife. I removed the bottom and side crusts before slicing, but chose to remove the top crust after slicing because the shape was so irregular. I thought I would lose less bread this way.
WWBB is a very tender bread. Take your time while slicing. You want thin slices, aiming for 20-25 slices. 
Some of my slices were taller than others. I used the tallest slices for my first “roll” with the slices getting shorter as they got to the outer edges of the roll.

Do you have a favorite recipe you would like me to THM’ify? Comment below and I will see what I can do!

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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, Makeover Monday, Recipe, S, Uncategorized

Makeover Monday ~ Chicken Sausage Pasta Bake or “Fake Bake”

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!

This recipe was inspired by a recipe by Rachel Ray that I found on Food Network. It was intriguing to me so I decided to make it THM friendly and tweak the flavors for my family. This recipe wasn’t too bad on it’s own, but the pasta makes it less than figure friendly. I am including two options here for the pasta, though you could really use multiple options (like zoodles or spaghetti squash). I am always looking for new ways to incorporate konjac noodles into my recipes. I love them, but getting the whole family on board can be tricky. The preparation instructions here give the noodles plenty of time to absorb the bold flavors of this dish and soften up in the sauce while in the oven. If you choose to use Dreamfields pasta then you will use the “Fake-Bake” method.

One other note. The flavor profile of this meal is sweet-spicy because of the combination of sausage I used. You can easily change the flavor by using different sausage flavors.

You Will Need:

  • konjac noodles or Dreamfileds noodles
  • mineral salt
  • chicken sausages (I used andouille and apple)
  • coconut oil
  • bell pepper
  • onion
  • garlic
  • chicken stock
  • crushed tomatoes
  • dried parsley
  • dried basil
  • ricotta cheese
  • Parmesan cheese

Chicken Sausage Pasta Bake or “Fake-Bake” ~ THM S

Sweet and spicy pasta bake made with chicken sausages. To achieve the sweet and spicy flavor profile use half andouille sausage and half chicken-apple sausage. To change the flavor profile, just change up your sausage flavors.
Servings: 6
Author: myhealthyjourneyforlife

Ingredients

Ingredients

  • 3 packages konjac noodles or one box Dreamfields pasta
  • 1/2 tsp mineral salt
  • 1 pound chicken sausages any flavor
  • 3 tablespoons coconut oil divided
  • 1 bell pepper seeded and sliced
  • 1 large onion thinly sliced
  • 3 to 4 cloves garlic chopped
  • 1/2 cup chicken stock
  • 1 28 ounce can crushed tomatoes
  • 1/2 tsp dried parsley flakes
  • 1/2 tsp dried basil
  • 1 cup ricotta cheese
  • 1 cup Parmesan cheese green can is fine

Instructions

Directions

    Prepare pasta, and sauce

    • If you are choosing to use Dreamfields pasta, place a pot of water on the stove to boil for pasta. When the water boils, salt it and cook pasta according to the directions on the box.
    • Meanwhile, place chicken sausages in a large, 12-inch skillet with 1 tablespoon coconut oil, Cook over medium high heat to brown and crisp the casings, 5 to 6 minutes. 
    • Preheat oven to 375 degrees if you are using konjac noodles or preheat broiler if you are using Dreamfileds noodles. 
    • Remove sausages from skillet and add 2 tablespoons coconut oil. Add the onions and allow then to cook about 6-8 minutes, stirring occasionally to allow them to start to caramelize.
    • Next add bell peppers and  garlic and season with salt. 
    • While the vegetables are cooking, slice the peppers on an angle and add them to the peppers and onions. Cook together until peppers and onions are tender and sliced sausages are crisp at edges. 
    • Stir in crushed tomatoes and chicken stock and bring to a bubble, reduce heat to low. 
    • Add ricotta cheese, parsley and basil and stir to combine. 

    To Assemble Baked Pasta with Konjac Noodles

    • Place half the noodles, sausage, peppers, onions and sauce mixture in the bottom of a greased 9×13 baking dish. Top 1/2 cup of Parmesan and then the remaining noodles, sausage and sauce. Cover the top of the dish with the other 1/2 cup Parmesan and cook at 375 degrees for 30 minutes to allow all the flavors to meld and the noodles to soften.

    To Assemble the “Fake-Baked” pasta with Dreamfields

    • Place half the sausage, peppers, onions and sauce in the bottom of a flameproof baking dish. Top with all of the pasta and then the remaining sausage and sauce. Cover the top of the dish with the Parmesan and place until broiler 2-5 minutes to brown cheese and set pasta.;

    Do you have a favorite recipe you would like me to THM’ify? Comment below and I will see what I can do!

    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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    Follow Me On Twitter

    So, I decided to take the plunge and make a Twitter account. If Twitter is where you keep track of things then please follow me!

    My Healthy Journey For Life is my profile name and @THMCoachShannon is my Twitter handle. All of my blog posts will be automatically uploaded to twitter so I hope you will be kind enough to re-tweet! Thanks for following!