Warm Apple Crumble for One

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This supportive recipe makes a delicious breakfast or snack.  You can adjust the toppings to fit your mood and pantry.  I used a full Tablespoon of coconut oil in mine–delicious!  But it can be replaced with 1 tsp coconut oil & 2 tsp of almond milk to keep the snack under 300 calories.

Chop 1 tart apple (peeling optional) and place In a LARGE mug or microwaveable safe bowl.  Toss with 1 Tbs vanilla protein powder, 1/2 tsp cinnamon and 2 tsp water.

In a smaller bowl combine: 1 Tbs vanilla protein powder, 1 Tbs peanut or almond flour, 1 Tbs rolled oats, 1 Tbs slivered or sliced almonds, 1 packet Truvia or 1 tsp Gentle Sweet and 1 Tbs coconut oil.

Microwave for 30 seconds to soften the coconut oil and stir it in.

Spoon the topping over the apple mixture and microwave on high for 2-2 1/2 minutes. Or until apples are softened.  Cool slightly before eating so you don’t burn your tongue.

This is also delicious with a scoop of no-churn protein ice cream :).

Apple Crumble for One

1 tart apple, chopped

1 Tbs Vanilla Protein Powder

1/2 tsp ground cinnamon

2 tsp water

Topping: 

1 Tbs Vanilla Protein Powder

1 Tbs Peanut Flour

1 Tbs Rolled Oats

1 Tbs Sliced or Slivered Almonds

1 packet Truvia or 1 tsp Gentle Sweet

1 Tbs Coconut Oil, melted

Combine apple with protein powder, cinnamon and water in the bottom of a large microwaveable mug.  Combine topping ingredients in a separate bowl and spoon over the top.  Microwave on high for 2 – 21/2 minutes or until apples are tender.

353 calories; 19g fat; 23g net carbs; 16g protein

Reduced fat version: 274 calories; 10g fat; 23g net carbs; 16g protein

Topping variations:

Replace any Tbs of dry topping for one Tbs of the following:

Flax meal, unsweetened coconut flakes, almond meal, sunflower seeds, pumpkin seeds, chopped pecans, cacao nibs, oat fiber, psyllium husks, brown rice bran, wheat germ

Fitness Friendly Strawberry Shortcake

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Fitness Friendly Strawberry Shortcake

Strawberry shortcake is generally accepted as a dessert, but I can’t think of a single reason why it can’t be breakfast.

I’m featuring the regular recipe for Strawberry Shortcake on my GroceryShrink blog.  I make both this one and the fitness version and bake them in the same oven.  Three of us need the Fit Mama version and the other 5 need the regular one, so that’s the perfect compromise.  You can see the difference in how they look below.  The Fit Mama recipe also happens to be gluten free.

Healthy and Regular shortcake side by side

The one on the left is regular, the one on the right is Fit Mama.  (The regular one is darker because I put it in the oven to bake while I was spreading the Fit Mama one in it’s pan and it got a few extra minutes.)

Strawberies Kwik Kut

I sprinkle my strawberries with Truvia to help bring out their natural sweetness. I use 1 packet per pound but you can adjust that to taste.  Truvia helps them juice a little, but not as much as sugar does.

Kwik Kut Strawberries

There are many ways to chop the strawberries, but I use a kwik-kut.  That’s what my mom used and her mom before her.  It doubles as a biscuit cutter and saves room in the drawer.

We used real whipped cream on ours, but you could use whipped coconut cream or even Cool Whip if you prefer.

Fit Mama Strawbery Shortcake

Fit Mama Strawberry Shortcake

1 1/4 cup Trim Healthy Mama Baking Blend*

2 tsp baking powder

2 Tbs Trim Healthy Mama Gentle Sweet or 1/4 cup Truvia

3 Tbs butter

2 Tbs Coconut Oil

1 egg

2/3 cup unsweetened vanilla almond milk

Preheat oven to 400 degrees. Combine baking blend, gentle sweet, and baking powder in a bowl.  With a pastry cutter cut in butter and coconut oil.  In a small bowl beat egg and almond milk.  Stir into baking blend mix until moistened.  Spread into a greased 8″ round pan. Bake for 15-18 minutes or until golden on the top.  Let cool in the pan for 15 minutes, then carefully remove to a serving dish.

Carefully cut the round into 8 wedges.  Split the wedge (it will be crumbly, so move slowly) and fill with whipped cream and chopped strawberries.

Nutrition facts for just the cake portion: 1/8 of the cake = 123 calories, 11 g fat; 3g net carbs; 5g protein

The regular recipe has: 265 calories; 14g fat; 30g net carbs; 5g protein

*If you don’t have baking blend on hand you can substitute this:

1 cup oat fiber; 1/2 cup ground flax meal; 1/2 cup almond meal; 1/2 cup coconut flour; 2 tsp xanthan gum or glucomannan powder

 

Low Carb Chocolate No Bake Cookies

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Two no-bake treats from our high school cafeteria had students lining up:  Peanut Butter Cheerio Bars and Chocolate No Bake Cookies.

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Fudgy and rich no bake cookies are an important part of childhood.  The trouble is, if I make them, I eat them.  My body doesn’t respond well to these luscious gems anymore.  I gain weight just being in the same room with them.  It took me awhile, but I finally developed a good substitute.  I can make these for me and be satisfied while the growing kids eat the real deal.

I’m not a huge coconut fan, but the toasted thicker flakes are not papery and just good.

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Low Carb Chocolate No Bake Cookies

Ingredients

  • 1/4 cup coconut oil
  • 1/4 cup butter
  • 1/4 cup unsweetened cocoa powder
  • 1/2 tsp salt
  • 1/3 cup peanut flour
  • 2 Tbs almond milk
  • 1 tsp vanilla extract
  • 1 cup Xylitol or 1/2 cup THM Gentle Sweet
  • 2 Tbs Peanut Butter
  • 2 cups unsweetened coconut flakes, toasted (bigger than shreds)

Instructions

  1. Melt butter and coconut oil together, mix in cocoa and salt. Remove from heat and stir in peanut flour,almond milk, xylitol or gentle sweet, and peanut butter. Stir in vanilla extract and then toasted coconut flakes.. Drop by spoonfuls onto wax paper and freeze.
https://www.centsablyfit.com/low-carb-chocolate-no-bake-cookies/

Low Carb Chocolate Meringue Cookies

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low carb meringue cookies

 

These cookies tasted just like the sugar ones I’ve had from the store. I’ve tried making sugar free variations several times but they were weird.  Soft and wouldn’t hold their shape.  That changed with the addition of glucomannan.  I’ve heard xanthan gum will also work, but I haven’t tried it.

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Low Carb Chocolate Meringue Cookies

Ingredients

  • 3 large egg whites
  • 1/2 tsp cream of tartar
  • 1 tsp glucomannan powder
  • 1/2 cup xylitol
  • 1 Tbs cocoa powder
  • 3 Tbs mini chocolate chips (opt.)

Instructions

  1. Preheat oven to 250 degrees.
  2. Pour egg whites into a super clean mixing bowl. (Even a drop of oil will prevent the whites from whipping.) Start mixing until frothy.
  3. Meanwhile, put the powdered ingredients into a small blender or coffee bean grinder. Grind until fine and well mixed.
  4. Pour powder mixture into the frothy egg whites a little at a time, while beating. Continue beating until egg whites are glossy and stiff peaks form. Fold in chocolate chips if using.
  5. Drop mixture onto parchment lined cookie sheets. Bake for 1 hour, then shut off the oven and let dry overnight.
  6. Makes about 24 cookies.
https://www.centsablyfit.com/low-carb-chocolate-meringue-cookies/

If you don’t like using xylitol, try an equivalent of your favorite sweetener.   These are as sweet as store bought cookies.  If you don’t have a sweet tooth, you can reduce the sweetner a bit.  Adjust it to taste.  These will work without coocoa powder and with oil free extracts of choice or chopped nuts stirred in.  Have fun playing with it.

Also, my oven is off.  I’m not sure how off.  So watch yours the first time to make sure they don’t overbrown.

 

THM Friendly Bacon Stuffed Mushrooms

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bacon stuffed mushrooms

These yummy little bites make great party food, but are fast enough to whip up for a fast lunch.  With protein and produce they fit both into Trim Healthy Mama plans (as an S meal) and FitYummyMummy.  All of the ingredients can be found at Aldi :).

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THM Friendly Bacon Stuffed Mushrooms

Ingredients

  • 4 oz cream cheese (I used Neufchatel but you could also use fat free or full fat)
  • 4 oz plain Greek yogurt
  • 4 Tbs bacon crumbles (I used Aldi real bacon bits)
  • 4 Tbs Green onions, chopped fine
  • 1/4 tsp garlic powder
  • 1 lb of white mushrooms

Instructions

  1. Beat together cream cheese and Greek yogurt.
  2. Stir in bacon, green onions and garlic powder.
  3. Wash mushrooms and pat dry. Wiggle the cap until it pops out.
  4. Fill the caps with the cream cheese mixture and place on a baking sheet.
  5. Broil for 3 minutes or until golden. Watch them carefully, they will burn.
  6. Or Bake at 400 degrees for 15 minutes, until golden.
https://www.centsablyfit.com/thm-friendly-bacon-stuffed-mushrooms/

 

 

 

 

Choose Your Challenge Meal Plan

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The challenge starts Monday and I’m getting ready!  We’ve been brainstorming meal options for our success.  I do the best when I have all the ingredients on hand to make anything on the list, then just choose what sounds best in the moment. All of these meals go together in just a few minutes so I can make something for myself and cook the family a traditional meal without much stress.

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Cookie dough oatmeal–yum!

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Pepper and Onion Egg Hash

Breakfasts:

  1. Chocolate Flax Waffles topped with stevia sweetened Greek yogurt and blueberries or strawberries
  2. Pepper and Onion Omelet or Hash with steamed eggs
  3. Peanut butter oatmeal and chopped apples
  4. Protein Pancakes toped with Raspberry Applesauce
  5. Green Monkey Smoothie
  6. Cookie Dough Oatmeal
  7. Blueberry Oat Custard

Day-time Snacks:

  1. Tropical protein smoothie  with mango, peaches, pineapple and banana
  2. Chocolate flax volcano muffin
  3. Apples dipped in peanut butter
  4. Cookie Dough Smoothie
  5. Mug Carrot Cake with cream cheese
  6. Chocolate yogurt and Sliced Strawberries
  7. Peanut butter yogurt (with coconut milk) and chopped apples

Lunches:

  1.  Grilled chicken over greens with strawberries and raspberry vinaigrette
  2. Chicken caesar salad with olives (for Heidi, I don’t like olives myself.)
  3. Chef salad with ham, hardboiled eggs, bacon bits and ranch dressing
  4. Southwest salad with taco meat, black beans, avocado, salsa and ranch
  5. Chicken salad with grapes, celery and nuts on a Joseph’s pita
  6. Wild rice chicken salad with avocado, baby carrots, almonds and a lime dressing
  7. BBQ chicken salad: BBQ marinated chicken over mixed greens with pinto beans, carrots and bbq ranch dressing
  8. Egg Salad in a Joseph’s pita

Dinners:

  1. Grilled Salmon; baked sweet potato; steamed broccoli
  2. Asian Cobb salad with marinated chicken; mandarin oranges, cashews, green onions and sesame dressing
  3. Miracle noodle Thai stir-fry (with peanuts)
  4. Chipotle knock-off burrito bowl
  5. Grilled Turkey burgers in a lettuce wrap
  6. Italian Stir-fry:  Italian sausage; gren beans; broccoli; onions, peppers, mushrooms, marinara sauce
  7. Vegetable soup with lean beef

Bedtime Snacks:

  1. Fat burning Frapp (See Trim Healthy Mama)
  2. Cottage Berry Whip (THM)
  3. Chai pudding
  4. Lemon coconut pudding (THM)
  5. Strawberry vanilla smoothie (1/2 cup almond milk; 1/2 cup water; 1 scoop vanilla whey; 1 packet truvia; 5 frozen strawberries.)

Greek Yogurt with Coconut Milk and Berries

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Greek Yogurt and Blackberries

Sometimes Greek Yogurt feels a little dry and heavy to me, especially the 0% fat versions.  But I love that it’s nearly lactose free and that it’s so high in protein.  Stirring in a small amount of full fat coconut milk, makes this mixture light and fluffy–almost like mousse, and gives it more hunger relieving power.  Sweeten to taste as you wish (I like Truvia) and use seasonal berries.  There was a great sale here on fresh blackberries, but usually in the winter I thaw out some wild blueberries from Costco.

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Greek Yogurt with Coconut Milk and Berries

Greek Yogurt with Coconut Milk and Berries

257 calories; 16 net carbs; 10g fat; 20g protein; 8g fiber

Ingredients

  • 3/4 cup (6 oz) Greek Yogurt 98 calories
  • 1/3 cup full fat coconut milk 90 calories
  • 1-2 packets Truvia
  • 3 oz Blackberries 69 calories

Instructions

  1. Stir together yogurt, coconut milk and truvia until smooth. Top with blackberries.
https://www.centsablyfit.com/greek-yogurt-with-coconut-milk-and-berries/

Protein Mocha Latte

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This is a delicious super fast breakfast that is big on protein and low on calories.  Knowing I can have one of these in the morning, makes it easier to get up when the alarm goes off!

 

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I’m not an advocate of drinking coffee and if you want to make this without it, it will be a delicious giant hot cocoa (still yummy.)  My doctor asked me to try a bit of coffee in the mornings because I have such low blood pressure.  If I just use a tiny bit, it does seem to help.

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Protein Mocha Latte

Protein Mocha Latte

174 calories; 2 net carbs; 8g fat; 21 g protein; 7g fiber

Ingredients

  • 2 cups almond milk (unsweetened vanilla) 60 calories
  • 1 scoop vanilla protein powder (designer whey) 100 calories
  • 1 Tbs Dutch cocoa powder 12 calories
  • 1 tsp instant coffee 2 calories
  • 2 packets truvia (or sweeten to taste as needed)

Instructions

  1. Warm milk. Transfer to a blender and blend in remaining ingredients. Pour into a mug that makes you happy.
https://www.centsablyfit.com/protein-mocha-latte/

FTC 2013 Day 4 All-Fruit Strawberry Gelatin

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Breakfast: Protein pancakes sprinkled with frozen wild blueberries during cooking.

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Then topped with Greek yogurt with wild blueberries stirred in.  It was super yummy.  And I felt a little bit like super mom.  (I had mixed up 20 cups of pancake batter earlier in the week and 9 cups of protein batter then kept it all in the fridge waiting for a morning like this.) So the kids got blueberry pancakes too.

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Strawberry Gelatin–A yummy experiment:

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Our freezer got propped open with a stray piece of drywall and a huge Costco bag of strawberries (half full) thawed.  I threw them into the blender and made 5 cups of puree and added some stevia extract to sweeten it up a bit.  Then I boiled 1 cup of water and dissolved 6 Tbs of bulk plain gelatin in it.  Then threw it all into the blender and gave it one last buzz. After a few hours it was nice and firm and ready for lunch.

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The lunch sandwich was super yummy. It was smoked deli turkey topped with sliced cucumbers and light mayo on a 100% whole wheat sandwich thin.  I feel a bit guilty about the sandwich thin, but I seem to have more energy when I use some whole grains.

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Today was more of a struggle for me.  I worked out with friends for the first time since summer and there was so much to catch up about.  It was my IT day, so I didn’t take weights and thought I would just do the exercises in a on then off fashion.  Well, whew.  I ended up just marching in place and flapping my lips.  I couldn’t do much of anything and think a good amount of rest might be required to get over this infection once and for all.

Tomorrow morning, I have an appointment with a massage therapist and then chiropractor to follow and then the day after Labor Day a doctor to fix this infection thing–I hope.  I’ve already visited 2 nurse practitioners, but the antibiotics aren’t working.  I wonder if they could just do an antibiotic IV in the office?

Tonight was open house at school and the last day our Chipotle BOGO coupon was good-so Darren grabbed that for me and was generally a hero tonight–doing family worship, scripture memory and putting all the kids to bed.  Also, we finally got a drywall guy to come look at our project.  He’s going to call us tomorrow with his bid….we’re on pins and needles.

FTC 2013 Day 4a

FTC 2013 4b

FTC 2013 Day 3 Cucumber deli snacks

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I didn’t take a lot of food pictures today, but you can see what I ate below in my journal.  And that I ate way too many sweet potato chips.  My body is asking for more salt–I need a more calorie friendly way to comply, lolimage

 

 

But I did snap a photo of this yummy snack.  It’s just fresh cucumber spread with Aldi’s version of light Laughing Cow cheese wedges, sprinkled with lemon pepper and topped with deli ham.  Delicious!

FTC 2013 Day 3a

FTC 2013 Day 3bDay 3 workout was August workout of the month b.  I’m still super sore from 2 days ago and really regret not making the recovery shake a priority on Monday.  I rarely have pain when I use the shakes, but I really thought I was taking the first workout back easy and didn’t work hard enough to earn a shake.  Bwa ha ha.  Holly’s workouts may be short, but they are mighty!

I’m still not feeling well and had to take a nap after lunch.  It worked out ok since Grant napped at the same time.  I just set my alarm so I would make it to school to teach my one class on time.  The rest is good, but it also feels like I’m not getting all my chores done.  I go to another doctor Tuesday after labor day and hope he’ll know how to kick this infection for good.

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