Sour Cherry Baked Oatmeal

Baked Sour Cherry Oatmeal

  • 1 cup sour cherries
  • 3 tablespoons Sweet Mix
  • 1/2 teaspoon baking powder
  • 1 teaspoon vanilla
  • 2/3 cup almond milk
  • 2 egg whites or 1 small egg*
  • 1 teaspoon butter
  • 2 tablespoon Brown Sweet Mix
  • 1 cup Old Fashioned Rolled Oats

Preheat oven to 350 degrees F. Divide cherries between two ramekins. Sprinkle 1 1/2 tablespoons Sweet mix over the cherries in each ramekin. Blend together baking powder, vanilla, milk, and egg. Stir in oats. Pour over cherries dividing between the two ramekins. Bake for 20 minutes or until center is set. Turn upside down on individual bowls. Serve with almond milk or fat-free Greek Yogurt. 2 servings.

*The egg will add 2.5 grams of fat per serving combined with the butter it will equal 6 grams per serving. Be sure not to use any other fat in your meal to be able to stay in the carb category.

You can also substitute 1 cup diced pears for the sour cherries. Only use 1 tablespoon Sweet Mix because pears are much sweeter than sour cherries.


Vanilla Cappuccino Mix

Vanilla Cappuccino Mix

Here is a handy, healthy drink mix to keep on hand for the cold winter months. This can either be a fat or neutral fuel category .

Cappuccino hot


  • 1 cup erythritol, powdered
  • ¾ cup cocoa
  • 1 cup instant coffee granules
  • 1 ½ teaspoons THM Stevia
  • 4 teaspoons powdered vanilla*
  • 1 ½ teaspoons salt
  • 1 1/3 cup whey protein powder or Quest Coconut Oil Powder**

Blend all together in blender jar. Store in a tight container.

  • Iced Cappuccino: 1 tablespoons mix, 2/3 cup almond milk, 2 tablespoons cream,and 4 ice cubes. Blend together until smooth. Pour over ice. Serves 1. Fat Category
  • Hot Cappuccino: Heat 1 cup almond milk until hot. Add 1 tablespoon mix and 2 tablespoons cream. Blend with a stick or immersion blender***. Fat Category
  • Whey protein powder will be a neutral category and omit the cream when mixing a drink.
  • Using Quest Coconut Oil powder will be a fat category.

*Powdered Vanilla can be bought from True powdered vanilla will be dark brown in color and has an incredible taste.

** Quest Coconut Oil Powder

** I love this hand blender and use it multiple times a day.



Dirt Pudding

DSC_0723I was trying to think of a dessert that has not been THM’d. This one has been a family favorite for years. Here is a healthier version than the sugar laden one. The cookie crust can be made a few days before you are ready to serve the pudding. This dessert will keep in the fridge for 3-4 days if you can hide it that long.

Cookie crust

  • 1 egg
  • ½ cup brown sweet mix*
  • ½ cup coconut oil or butter
  • ½ cup cocoa
  • 1 teaspoon vanilla
  • ¾ cup almond flour
  • ½ cup baking mix

Preheat oven to 350 degrees F. Cream egg, sweet mix, and butter together. Add cocoa, vanilla, almond flour, and baking mix. Mix well. Press out on a cookie sheet ¼ in thick. Bake for 10-12 minutes. Cool completely. Store in a tight container.

Pudding mix:

  • 8 ounces cream cheese
  • 4 tablespoons butter
  • 2/3 cup powdered sweet mix*
  • 1 ½ teaspoons vanilla
  • 3 cups almond milk, divided
  • 1 tablespoon and 1 teaspoon unflavored gelatin
  • 1 ½ teaspoons xanthan gum
  • 1 ½ cups whipping cream
  • 12-16 drops toffee flavored Stevia

For crumbs

  • 3 ounces cream cheese
  • 2 tablespoons powdered Sweet Mix*

For pudding: whip cream cheese, butter, powdered, sweet mix, and vanilla until fluffy. Soften gelatin in 2/3 cup milk for 5 minutes. Add remaining milk to cream cheese gradually while mixing.  Heat gelatin in microwave until syrupy. Drizzle into cream cheese mixture with mixer running. Add xanthan gum and milk well. Set aside. Whip cream until stiff. Fold into cream cheese mixture.  Set aside. Break chocolate crust into piece. Place in a food processor bowl. Cut cream cheese into small pieces. Add to processor bowl along with powdered sweet mix. Pulse until cookies are crushed and cream cheese is mixed with crust. Spread half of crumbs into an 8 x 11 glass pan or a medium size serving dish. Pour filling over crumbs. Sprinkle with remaining crumbs. Refrigerate until set. Serves 8-10.

*you can replace the Sweet Mix with Gentle Sweet.

Armadillo Eggs

Looking for an appetizer for your holiday party…these are a tasty addition and can be made using either Jalapenos or Sweet Mini Bell peppers.  Armadilla Eggs

  • 14-16 Jalapenos Peppers*
  • 8 ounces cream cheese
  • 1/4 cup fried, crumbled bacon or diced ham
  • 2 tablespoon finely diced onions
  • 1 1/3 cups shredded, cheddar cheese
  • 1 pound Italian pork sausage
  • 3 Wasa Crackers
  • 1/3 teaspoon cumin powder

Combine cream cheese, bacon, onions, and 1/3 cup cheddar cheese together. Set aside. Make a slit in each pepper and clean out all the seeds and membranes. Using a decorating bag, fill each pepper with cream cheese mixture. Set aside. Combine pork sausage and remaining cheddar cheese. Pat around peppers in a thin layer. Blend Wasa crackers and cumin to make fine crumbs. Roll each pepper in cracker crumbs. Bake at 350 degrees F. for 25 minutes. Serves 14-16.

*Sweet Mini Bell peppers can be used instead of Jalapenos.


Honey Oat Sourdough Bread

Baking bread has always been very intriguing to me. I grew up with my dear Old Order Mennonite grandma just up the road from my home. Many a summer day was spent helping her in the kitchen and garden. I was allowed to knead the bread dough for her. As a young girl of 11, I would very enthusiastically knead the dough much to her dismay.  She was most certain it would never turn out right but would be amazed at the fine lovely texture after it had baked. Knowing what I know now about yeast breads; the vigorous kneading developed the gluten making a lovely fine textured loaf. Sourdough fascinated me for some time before I actually attempted it. Here is my favorite sourdough recipe. This recipe can be used in any recipe where you would want a simple yeast dough–pizza, hot pockets, and stromboli to name a few. Try it and you may be surprised at how simple it is to have a lovely slice of homemade bread.

Honey Oat Sourdough Bread 
1 ½ cups Old Fashioned Oats
3 ½ cups water
4 1/4 cups *starter, my **starter is fairly thick
1/3 cup honey
1/3 cup olive oil
½ cup dough enhancer
3 tablespoons Lethicin, optional
8- 8 ½ cups white whole wheat flour
1 ½ tablespoons salt
Blend oatmeal in blender cup until fine. In mixer bowl combine ground oats and water. Allow to soak 10 minutes. Add starter, honey, oil, dough enhancer, Lethicin, and 4 cups flour. 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. Allow your dough rest for 20 minutes. Add salt and knead for 9 minutes. Put into a greased bowl turning dough to coat with oil. Cover with a lid and allow dough to proof for 6 hours. Divide dough into 5 pieces and shape into loaves and place into well greased bread pans. Allow to rise for 1-2 hours or until 3/4 proofed. Wet the blade of a sharp knife and slash each loaf. Bake in an oven pre-heated to 350 degrees F. for 27-30 minutes. Cool. Approximately 70 slices of bread which will give you less than 1/4 teaspoon oil and honey per slice and is with in the carb category limit. Adding additional fats will be a combined fuel. The fermenting time does eat up the sugar from the honey. You may reduce the honey and oil if  you would like but your bread will get stale quicker. 

*I feed my starter 4 times before I make bread to have it super active, in the evening, the next day-morning, lunch and just before I go to bed. I feed with a ratio of 1 cup starter, 1 cup flour, and 2/3 cup water. I have had much better success with a thick starter than a thinner one.

**A thinner starter will require more flour than 8 1/2 cups.

***Sourdough bread is considered a carb fuel. If you make pizza, hot pockets, etc using full fat cheese and meat you will have a combined fuel category which may stall weight loss.


Rye and Spelt Sourdough English Muffins

Rye and Spelt English Muffins 25

Have you ever wondered if you can eat English Muffins again if you have a wheat sensitivity? Here is a soft, delicious sourdough recipe using a mixture of rye/spelt flours. They are incredibly tasty and make a wonderful breakfast. I also used my rye sourdough starter that I started about 3 weeks ago. Since there is baking soda in the recipe, your starter does not need to be super active as when you make bread loaves. In fact, you can even use discard to make these. Pictured above: A muffin, split and toasted. Spread 1 Laughing Cow Cheddar cheese wedge on muffin, dividing between the two halves.  Fry 1 small egg* and 2 whites. Divide between halves. Add onion and peppers of your choice. Serves 1.  *the egg and cheese will give you 6.5 grams fat. I will use an egg yolk with my carb breakfast as I have a hard time eating just egg whites. You can use all egg whites.


Rye and Spelt Sourdough English Muffins (carbs)

  • 1 cup rye sourdough starter
  • 2 cups water
  • 1 1/2 cups dark rye flour
  • 2 1/2 to 3 cups spelt flour
  • 1 1/2 teaspoons sea salt
  • 1 teaspoons baking soda
  • In a plastic or glass bowl, stir together starter, water, and rye flour. Mix well. Add 2 1/2 cups spelt flour. Mix well. Add remaining flour as needed to make a semi-stiff dough. It will be tacky/sticky but should holds its shape fairly well. Cover and allow to ferment 7 hours. Heat a griddle to 350 degrees F. Spray with a non-stick spray. Drop batter onto griddle using 1/3 cup dough. Flatten with a wet hand into a round circle. Cover with a lid and fry for 2 minutes or until browned. Flip and fry for 2-3 minutes longer. Cool. Split with a fork. Makes 24 muffins.
  • I also feed my starter with 1/2 rye and 1/2 spelt flour.


No-bake Cranberry Cheesecake

Here is a simple but delicious dessert for your Thanksgiving dinner. No one will realize that it is sugar and carb free unless you tell them. This is a Fat fuel category. Cranberry cheesecake

  • Crust:
  • ½ cup pecan meal
  • 1 ¼ cup almond flour
  • 2 tablespoons Sweet Mix
  • 4 tablespoons cold butter
  • Filling:
  • 24 ounces cream cheese, room temperature
  • ½ cup Sweet Mix
  • 1 tablespoons Oat Fiber
  • 1 teaspoon vanilla
  • 1 ½ cup heavy whipping cream
  • ¼ cup cold water
  • 1 tablespoons unflavored gelatin
  • Cranberry sauce:
  • 1 ½ cups fresh cranberries
  • ¼ cup water
  • ¼ cup Sweet Mix
  • Cook cranberries, water and sweet mix together. Simmer for 2 minutes. Mash berries with a fork. Set aside. For the crust: mix crust ingredients together until crumbly. Press on the bottom and side on a 9 inch spring-form pan. Bake for 7 minutes at 350 degrees F. Cool completely. Soften gelatin in water for 5 minutes. Beat cream cheese until smooth. Add vanilla, sweet mix, oat fiber and whipping cream. Beat until soft peaks form. Heat gelatin until it is completely dissolved. Turn mixer on, while it beating, slowly pour in unflavored gelatin. Whip until thickened. Pour 2/3 of the cream cheese mixture into cooled crust. Spoon cranberry filling on top of cream cheese. Add remaining cream cheese mixture into pan and swirl with a knife. Refrigerate overnight. Remove the sides of the pan and serve garnished with glazed cranberries. Serves 12.


Yummy Pizza (fats)

When you are cleaning, you haven’t eaten since your morning coffee, your hungry for pizza, you don’t have any Lavish bread or low-carb tortillas, you don’t want a crossover by using sourdough bread, you know you have pepperonis and cheese in the fridge (S) — you begin brainstorming while your scrubbing. This is what I came up with—-delicious pizza that you can hold in your hand. There isn’t any cauliflower or cheese in the crust.

Yummy Pizza

Preheat oven to 350 degrees F. Spray a 10-inch cast iron skillet with Pam coconut oil. Place on stove top over medium heat for 4-5 minutes. You want the skillet to sizzle when you put the crust in.
Beat together until soft peaks form:
4 egg whites
1/8 teaspoon cream of tartar
2 tablespoons oat fiber
2 tablespoons whey protein powder
1/8 teaspoon salt
1 teaspoon Italian seasoning
¼ teaspoon garlic powder
Whisk well. Add:
1 egg yolk
2 tablespoons water
Whisk again. Spread egg white mixture in hot skillet. Place in oven and bake for 5 minutes. Remove from oven and carefully spoon pizza sauce on. Add cheese and meat. Bake for 8-10 minutes or until crust is slightly browned. Remove from oven. Serves 3-4.

Bread Stuffing

StuffingThe fall Holidays are not complete without that tasty dish of stuffing. Here is a low fat recipe you can enjoy this year along with your traditional Holiday favorites.

  • 10 cups sourdough or sprouted bread cubes
  • 1 ½ cups celery, diced
  • 2 Tablespoons butter
  • 1 cup onions, minced
  • 1 teaspoons salt
  • 1 ½ teaspoons poultry seasoning
  • 1 ½ cups fat free chicken broth
  • 1 cup eggs whites or egg beaters
  • 1/8 teaspoon saffron
  • Gravy:
  • 2 cups fat-free chicken broth
  • 2 tablespoons sprouted flour
  • salt and pepper to taste
  • tiny pinch saffron
  • Sauté celery and onions in butter until tender. Toss with bread cubes. Blend eggs whites with 1 1/2 cups broth. Add seasonings. Pour over cubes and stir gently. Pour into a greased casserole dish. Bring 1 1/2 cups broth to a boil in small saucepan. Combine flour with remaining broth until smooth. Whisk into hot broth. Add seasonings. Cook for 2-3 minutes. pour over stuffing. Cover tightly. Bake at 350 degrees for 45 minutes. Serves 6-8. Carb fuel category. Recipes

Its Pumpkin Time!

Cheesecake have always been a favorite of mine.  I have tried many different kinds and here is a fall favorite. This one is  included in Around the Family Table cookbook along with 16 other recipes. There are baked, no-bake, mini cheesecakes, and tips on how to be successful in baking a cheesecake included in the chapter. I hope you enjoy this one as much as I do.

Pumpkin Swirl Cheesecake

Pumpkin Swirl Cheesecake

  • Crust:
  • 3/4 cup pecan meal
  • 1/2 cup almond flour
  • 2 tablespoons Sweet Mix
  • 4 tablespoons butter, softened
  • Filling:
  • 4 8-ounce packages cream cheese
  • 1/3 cup sweet mix, powdered
  • 1 teaspoon vanilla
  • 1 tablespoon coconut flour
  • 1/8 teaspoon salt
  • 4 eggs, beaten
  • 1 cup pumpkin
  • 1 1/2 teaspoons pumpkin pie spice
  • 4-6 drops Toffee-flavored Stevia drops
  • Preheat over to 325 degrees F. Grease the sides and bottom of a 9 inch spring-form pan. Combine pecan meal, almond flour, sweet mix and butter. Press on the sides and the bottom of the pan. Bake for 12 minutes. In mixer bowl beat cream cheese until creamy. Add sweet mix, vanilla, coconut flour, and salt. Add eggs and mix until combined. Remove 1 1/2 cups cream cheese mixture to a separate bowl. Add pumpkin, spice, and Stevia drops. Spoon a layer of plain batter into the crust. Add half of the pumpkin batter. Repeat with remaining batter, ending with pumpkin on top. Swirl with a knife. Place a baking dish of boiling water on the bottom oven rack. Place the cheesecake on a rack directly above the boiling water. Bake at 325 degrees F. for 45-50 minutes. Remove and cool and a wire rack. Chill overnight for best flavors. Serves 12. This is a Fats category under the THM fuel category groups.