Southwestern Chicken and Rice

SW Chicken n Rice

  • 1 ½ cups brown Basmati Rice, uncooked
  • ¾ cup yellow corn
  • ¾ cup black beans, cooked
  • 1 cup diced tomatoes
  • ¼ cup diced onions
  • ¼ cup diced green peppers
  • 2/3 teaspoon turmeric
  • 1 teaspoon cumin
  • ¾ teaspoon garlic powder
  • 1 tablespoon cilantro
  • ½ teaspoon salt
  • ½ teaspoon hickory salt
  • 2 teaspoons mesquite powder
  • ¼ teaspoon black pepper
  • 2 cups fat-free chicken broth
  • 1 ½ cups water
  • 1 ½ pounds chicken breasts, cut into serving size pieces
  • additional salt, pepper, paprika, and cilantro

Layer uncooked rice, corn, beans, tomatoes, onions, and green peppers in a baking dish.  Blend together spices, broth, and water. Pour over rice/veggie mixture. Cover tightly. Bake at 325 degrees for 1 hour. Remove from oven. Lay chicken pieces on top of rice. Sprinkle with salt, pepper, paprika, and cilantro. Cover and place back into oven. Bake for an additional 45 minutes. Serves 6. This is a carb category fuel.

This can be serve with cheese and sour cream for a combined fuel for growing children and those who do not need to loose weight.

SW chick n rice


Soft Rye Sourdough Bread

Sourdough Rye Bread

  • 2 cups sourdough starter, the starter I use is fairly thick
  • 1 2/3 cups water
  • 2 tablespoons olive oil
  • 2 tablespoons honey
  • 3 tablespoons dough enhancer OR 1 1/2 tablespoons wheat gluten
  • 1 tablespoon Lethicin
  • 1 2/3 cup rye flour
  • ¼ cup cocoa
  • 3-3 ½ cups white wheat flour
  • 2 teaspoon salt

Add starter, water, oil, honey, dough enhancer, Lethicin, rye flour, and cocoa. Mix until well combined. Add remaining flour in 1/2 cup increments until dough begins to pulls away from the sides of the bowl but is still slightly tacky. Let the dough rest 20-30 minutes. Add salt and knead for 8-9 minutes. Place in a greased bowl turning to coat dough with oil. Cover and allow dough to rise 5-6 hours. Divide into two pieces, shaping into round loaves and place on cookie sheets. Cover with greased plastic wrap and allow to rise 2 hours. When dough has fully risen, slash tops and bake at 350 degrees F. for 28-30* minutes. Remove and cool. 2 loaves, 14 slices from per loaf. Using this amount of honey and oil will be less than 1/4 teaspoon per slice of bread. You can reduce it to 1 tablespoon of oil and 1 tablespoon of honey but your bread may get stale quicker. The fermenting eats the sugar in the honey. 

*Bread should have an internal temperature of 200 degrees F.

Coconut Banana Cheesecake

A deliciously soft cheesecake that tastes just like a coconut banana cream pie. You would never know that it is sugar-free and only 1/2 of a banana is used for garnishing. Coconut Banana Cheesecake. 1 jpg

Coconut Banana Cheesecake


  • 1 cup almond flour
  • 2 tablespoons coconut flour
  • 2 tablespoons sweet mix*
  • 4 tablespoons butter, softened

Cheesecake Filling:

  • 4 8-ounce packs cream cheese
  • 1 can 15 ounces coconut cream
  • 1/3 cup sweet mix*
  • 1 teaspoon vanilla
  • 1 ½ -2 teaspoons banana flavoring
  • ½ cup sour cream
  • 1/8 teaspoon salt
  • 4 eggs
  • 2 cups unsweetened fine coconut, divided

Whipped cream:

  • ½ cup cream
  • 2 tiny spoons THM Stevia
  • ¼ teaspoon xanthan gum
  • ½ banana, optional

Preheat oven to 300 degrees F. Combine crust ingredients and press on the bottom and 1 inch up the sides. Bake for 12 minutes. Cool. In mixer bowl beat cream cheese, coconut cream and sweet mix until smooth. Add vanilla, flavoring, sour cream, and salt. Mix. Add eggs, one at a time, mixing after each egg is added. Fold 1 ½ cups coconut into cheesecake. Pour into cooled crust and smooth top with spatula. Place a pan of boiling water on the bottom oven rack. Place the cheesecake on the rack directly above the water pan. Bake for 50-55 minutes or until center is still jingly. Turn off oven and allow cake to cool for 20 minutes before removing it.  Cool completely. Toast the remaining coconut in a hot skillet until browned. Whip cream together until stiff.  Garnish cheesecake with whipped cream, toasted coconut, and banana slices if desired. Serves 12-14. * you can use slightly less Gentle Sweet than the amount listed of the homemade Sweet Mix. **Ovens temperatures do vary so it is very hard to give an exact time. It is better to under-bake a cheesecake than to over-bake it.

This is considered a Fat Category under the THM guidelines. I only use the banana for garnishing and often give my piece to my young children so I don’t have a combined fuel category. 

Coconut Banana Cheesecake

Free Shipping!!

HG cookbook pic 25FREE SHIPPING!! On all cookbook orders February 14th and 15th! You may request sourdough starter to be added to your order by either messaging or emailing me with the address the cookbook is being shipped to!

Ice Cream Cake


My family loves Dairy Queen Ice Cream Cakes and they are so nice for those special occasions. Here is a sugar-free version that we are enjoying.

Ice cream cake slice 25

Ice Cream Cake

Chocolate cake*

  • 2 cup baking mix
  • 1/2 cup erythitol
  • 1/2 cup xylitol
  • 3/4 teaspoon THM Stevia
  • 1 teaspoon salt
  • 2 teaspoon baking powder
  • 2 teaspoon baking soda
  • 1 cup cocoa
  • 3/4 cup butter, melted
  • 3/4 cup sour cream
  • 1 1/8 cups almond milk
  • 3 eggs
  • 4 teaspoon vanilla
  • 4-6 drops Loran Cake Batter flavoring, optional

Fudge Sauce**

  • 1/4 cup butter
  • 1/2 cup Powdered Sweet Mix
  • 2/3 cup cocoa
  • pinch of salt
  • 3/4 cup whipping cream
  • 1/3 cup sour cream
  • 2 teaspoon vanilla

Whipped Cream Icing

  • 3 cups whipping cream
  • 3 tablespoons water
  • 1 tablespoon unflavored gelatin
  • 4 donks THM Stevia
  • 1 1/2 teaspoons vanilla

2 boxes Breyer’s Carb Smart Ice cream***

Preheat oven to 350 degrees F. In a mixing bowl, combine baking mix, sweeteners,  salt, baking powder, baking soda, and cocoa together. Blend together butter, sour cream, almond milk, eggs, vanilla, and Cake Batter flavoring. Combine wet ingredients with dry until well combined. Line two 9 inch cheesecake pans with foil. Divide batter between the pans. Bake for 50-55 minutes. Remove from oven and cool completely. Place cake in freeze (in the pan) until frozen completely.  For Fudge Sauce: Melt butter in microwave. Blend remaining fudge ingredients with melted butter. Cook for 2-3 minutes in microwave, whisk until smooth. Spread over frozen cakes, reserving 1/4 cup for drizzle. Allow ice cream to soften at room temperature for 10 minutes. Spread one box ice cream over each cake. Refreeze. Soften gelatin in water for 5 minutes. Whip cream with Stevia and vanilla until slightly thicken. Heat softened gelatin until syrupy. With mixer mixing drizzle gelatin into cream. Mixing continuously until thickened. Icing cakes. Melt reserved fudge sauce and drizzle over cakes. Pipe remaining whipped cream around cake edge. Freeze. Remove from freezer 10 minutes before serving. 12 servings per cake. Yields 2 Ice Cream Cakes.

*Chocolate cake recipe and Fudge Sauce** are adapted from recipes in the Food For Life Cookbook by Margaret Raber.

*** you can use homemade ice cream if you prefer.

And no, we don’t eat desserts all the time. We often eat simple meals of meat, veggies, and a huge salad. I do enjoy finding sugar-free dessert options for my children.



Angel Food Strawberry Dessert

Strawberry Angel Food Dessert FP 25

Angel Food Cake:

  • 3/4 cup egg whites, room temperature
  • 1 tablespoon Sweet Mix or Gentle Sweet
  • 1/2 teaspoon vanilla
  • 1/2 teaspoon cream of tartar
  • 3 tablespoons THM oat fiber
  • 3 tablespoons whey protein isolate powder
  • 2 tablespoons Sweet Mix or Gentle Sweet


  • 1/2 cup cottage cheese, fat-free
  • 1/2 cup plain Greek yogurt, fat free
  • 2 tablespoons Sweet Mix or Gentle Sweet
  • 1/2 teaspoon vanilla
  • 4 drops Loran Cheesecake Flavoring
  • 1/4 teaspoon xanthan gum


  • 3 strawberries
  • 1-2 teaspoons Sweet Mix or Gentle Sweet
  • 1/8 teaspoon xanthan gum
  • Fresh Berries

Whip egg whites until frothy. Add sweet mix, vanilla, and cream of tartar. Whip until soft peaks for. Combine oat fiber, whey protein, and sweet mix together. Fold into egg whites. Line a 10 inch round baking pan with parchment paper. Spread batter evenly in pan. Bake at 350 degrees F. for 12-14* minutes or until lightly browned. Cool completely. Blend cottage cheese, yogurt, Sweet Mix, vanilla, cheesecake flavoring, and xanthan gum together until smooth. Spread over cake. For glaze, blend strawberries, Sweet mix, and xanthan gum together until smooth. Set aside Clean strawberries. Arrange berries over cake. Drizzle with glaze. Serves 8-10. This is a FP/Neutral by THM guidelines.

*baking time may vary with ovens

Strawberry Angel Food dessert FP



Peanut Butter Cream Cheese Bars

Peanut Butter Cream Cheese Bars


  • 2 cups cooked white navy beans, drained and rinsed well
  • 5 eggs
  • 1/3 cup peanut flour
  • 3/4 cup brown sweet mix
  • 2 tablespoons sugar-free peanut butter
  • 1 tablespoon vanilla
  • 1/3 cup Greek yogurt OR cottage cheese
  • 2 tablespoons butter, melted
  • 1/4 teaspoon salt
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 3 drops Loran Cake Batter Oil, optional

Cream Cheese Filling;

  • 8 ounces cream cheese
  • 5 tiny spoons THM Stevia
  • 1 egg
  • 1/3 cup sugar-free chocolate chips*

Preheat oven to 350 degrees F. Combine all bar ingredients in blender, Blend for 2 minutes. Allow to rest for a minutes. Blend again for 2-3 minutes. Pour into a 9 x 13 cake pan.  Mix cream cheese, Stevia, and egg together until smooth. Stir in chocolate chips. Drop by teaspoons over peanut butter batter. Swirl with a knife. Place in oven and bake for 20-22** minutes. Cool Completely. 18 bars.

**Lily’s Chocolate chips can be purchased from Vita-cost and Amazon. THM Store also carries sugar-free chocolate chips.

*Oven times do vary with individual ovens.






Its Butchering Time!

My Husband grew up in a family that butchered every winter. This family tradition is still going strong with the 4th generation helping. We no longer kill the pigs on site but a butcher shop does it for us and cuts them in halves. The pigs are picked up and that is when the fun begins.

Everyone helps to cut the meat up. Ribs, roasts, boneless sirloin, and pork chops are laid aside in tubs waiting to be wrapped. Pork bellies are placed into brine, put into the cooler to cure for 1 week and then will be smoked in the smokehouse.

The fat is cut into cubes to be cooked into lard. A small amount of water is poured into a large cast iron kettle along with the pork fat cubes. A propane burner is lit under the kettle and the heat is slowly turned higher as the lard begins to cook. This has always been my husband’s job and he does a great job with it.

And then comes decisions —  how many different kinds of sausage do we want. Natural hog casing are rinsed of the protective salt solution and placed in fresh water until we are ready to stuff the sausage.  Green Pepper and Onion, Jalapeno Cheddar Cheese, and Sun-dried Tomato Basil are some of our favorite kinds to make. Each sausage is linked as it comes off of the stuffing horn. They are then placed into bags, vacuum sealed, and frozen. Breakfast patties, loose Italian Sausage, and Ham-loaf are also made.

Then its time to cook scrapple—a Pennsylvania Dutch Specialty. Pork and Beef Bones are placed in large cast iron kettles along with a few onions and garlic cloves. Water is added to cover all and the kettles are allowed to simmer for 3 hours. Organ meat is added the last hour of cooking. The bones and organs are removed from the kettle and the broth is strained. The meat is removed from the bones and is ground along with the organ meat. Lard is added to a kettle and the ground meat is browned slowly. When it has brown sufficiently, broth and water are added and brought to a boil.  Cornmeal and flour are stirred in until the desired thickness is reached. The scrapple is then allowed to cooked for 20 minutes while being stirred continuously. It is dipped into pans and allowed to cool. Then it is time for clean up, the freezers are full, and butchering day is over for another year.


Jalapeno Cheddar Cheese Sausage

  • 10-pounds fresh pork
  • 5-pound skinless, boneless turkey thighs*
  • 10 jalapenos, cut in half and seeded
  • 1 ½ teaspoons red pepper
  • 6 tablespoons salt
  • 1 ½ tablespoons fennel cracked
  • 1 ½ tablespoons ground coriander
  • 1 ½ teaspoons black pepper
  • 1 ½ teaspoons caraway seed
  • 2 cups ice water
  • 1 ½ pounds High-temp cheddar cheese
  • Combine meats and grind. Mix spices and ice water together. Pour over meat and mix well. Just before stuffing mix in cheddar cheese. Stuff into large casings. Vacuum pack and freeze. Grill. * skinless, boneless chicken thighs may be instead of turkey thighs.Jalapeno Sausage



Lemon Meringue Cheesecake

I have always loved cheesecakes and I have found they are one of the easiest desserts to make sugar and gluten free. This one combines the best of two worlds, lemon meringue pie and cheesecake.

My birthday cake


  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 4 tiny spoons THM Stevia
  • 4 tablespoons butter, softened


  • 4 8 ounce packages cream cheese
  • 1/3 cup sweet mix* or 1/2 teaspoon THM Stevia
  • 1 tablespoons coconut flour
  • juice of two lemons
  • zest of one lemon
  • 3/4 cup sour cream
  • 6 eggs yolks

Lemon Curd:

  • 3/4 cup fresh lemon juice
  • 2 teaspoons lemon zest
  • 1/4 cup sweet mix* or 1/4 teaspoon THM Stevia
  • 3 eggs
  • 1/2 cup butter, cubed


  • 6 eggs whites
  • 1/3 cup sweet mix*
  • 1/4 cup water
  • 2 tiny spoons THM Stevia
  • 1/4 teaspoon xanthan gum

Preheat oven to 300 degrees F. Combine crust ingredients until crumbly. Press on the bottom and 1 inch up the sides of a 9 inch spring-form pan. Bake for 10 minutes. Cool. In a mixer bowl beat cream cheese and sweet mix together until smooth. Add coconut flour, lemon juice, and zest. Mix. Add sour cream and eggs just until combined. Pour into baked crust. Place a pan of boiling water on bottom oven rack. Place cheesecake on rack directly over pan with water. Bake for 45-55 minutes. Cool on a wire rack for 1 hour.  Whisk together lemon curd ingredients. Cook over medium-low heat until thickened. Set aside but keep it hot*. Mix sweet mix, water, Stevia and xanthan gum together. Cook over medium heat until thickened. In a mixer bowl whip egg white until glossy and soft peaks form. While mixer is still beating slowly add water/ xanthan gum mixture. Beat for 1 minutes. Spread hot lemon curd over chilled cheesecake. Spoon meringue over lemon curd. Place in pre-heated 400 degrees F. oven until meringue is browned. Watch carefully so it doesn’t burn. Cool at room temperature before serving. Cut with a knife dipped in cold water. Serves 16. If you prefer, whipped cream may be place on cake instead of meringue.

If the lemon curd is not hot the meringue will not bake in the center.

*or Gentle Sweet

There are 17 no-bake and baked cheesecakes in the spiral-bound 600 page, Around the Family Table Food-Fun-Fellowship Cookbook. Included in this book are over 500 recipes, many pictures, and all recipes are labeled with fuel categories.


Beefy Cabbage Soup

Beefy Cabbage Soup

This soup freezes very well and is so tasty with 2 slices of Tomato Basil Sourdough Bread for a Carb meal.

Beefy Cabbage Soup

  • 1 cup chopped onion
  • 1 cup diced celery
  • 1 1/2 pound very lean ground beef or venison
  • 4 cups water
  • 4 cups fat-free beef broth
  • 6 cups thinly sliced cabbage
  • 1 1/2 teaspoons garlic powder
  • 2 teaspoons Italian Seasonings
  • 2 teaspoons salt
  • 1/2 teaspoon black pepper
  • 4 cups diced tomatoes
  • 1 cup diced carrots
  • 1 cup green peas
  • 2 tablespoons unflavored gelatin
  • 1-2 tablespoons Brown Sweet Mix or Gentle Sweet
  • 1/3 cup sugar-free Ketchup

Brown hamburger and onions together. Drain and rinse well. In a large kettle combine beef mixture, celery, water, broth, cabbage, seasonings, tomatoes, carrots, peas, and gelatin. Simmer 30-45 minutes. Add sweetener and ketchup. Makes 5 quarts.

Enjoy soup? this recipe plus many more are included in the cookbook Around the Family Table Food-Fun-Fellowship. All recipes are marked with Fuel categories. Buy It Now.