THM healthy carbs

Insta-Pot Taco Soup THM-E

/ glenda1969 / Leave a comment

Quick and easy meals — we all love them, don’t we? Mondays are hectic days for me as a mother of eight. My laundry room usually has this enormous mound of dirty wash waiting for my attention. Our family has come to expect simple meals and this is one of my favorites. Everything can be done in the Insta-Pot and all I need to do is add cornbread or a salad to finish out the meal. Any leftovers are saved for lunches the next day.

Taco Souop (1)

Insta-Pot Taco Soup THM-E

  • 2 pounds lean ground turkey
  • 2 cups diced onions
  • 1 quart fat-free beef broth
  • 4 cups diced tomatoes
  • 2 cups sugar-free barbecue sauce or ketchup
  • 2 cups water
  • 2 cups dry uncooked pinto beans
  • 3 tablespoons taco seasoning—I use my homemade mix
  • 1/2 cup Brown Sugar Sweetener Substitute or THM Gentle Sweet
  • 2 cups sweet corn
  • 1 diced seeded jalapeno
  • baked corn chips, shredded cheese, sour cream of Greek Yogurt

In an 8 quart Insta-pot using the saute button, brown meat and onions for 5 minutes. Add broth, tomatoes, barbecue sauce, water, pinto beans, and taco seasoning. Pressure cook for 50 minutes. Release pressure and add sweetener, corn, and jalapeno. Allow to set for 5 minutes before serving. 16 servings. Serve with baked corn chips and Greek Yogurt for a THM E meal. Shredded cheese and sour cream can be added for a THM XO.

This post has affiliated links, if you purchase items through these links, I receive a small commission but your price doesn’t change. Your purchase help support this blog, keeps new recipes coming, and assist with our move to a mission outreach of our church. Below are a few of my favorites listed under the affiliate store I purchase them. 

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Insta-Pot Taco Soup THM-E

Course Main Course
Cuisine Mexican
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 16
Author Glenda Groff

Ingredients

  • 2 pound lean ground turkey
  • 2 cups diced onions
  • 1 quart fat-free beef broth
  • 4 cups diced tomatoes
  • 2 cups sugar-free barbecue sauce or ketchup
  • 2 cups water
  • 2 cups dry uncooked pinto beans
  • 3 tablespoons taco seasoning
  • 1/2 cup Brown Sugar Sweetener Substitute or THM Gentle Sweet
  • 2 cups sweet corn
  • 1 diced seeded jalapeno
  • baked corn chips, shredded cheese, sour cream of Greek Yogurt

Instructions

  1. In an 8 quart Insta-pot using the saute button, brown meat and onions for 5 minutes. Add broth, tomatoes, barbecue sauce, water, pinto beans, and taco seasoning. Pressure cook for 50 minutes. Release pressure and add sweetener, corn, and jalapeno. Serve with baked corn chips and Greek Yogurt for a THM E meal. Shredded cheese and sour cream can be added for a THM XO. 

  2. This soup freezes very well.

You will find many more recipes in the spiral bound 600+ page Around the Family Table Cookbook. All recipes are sugar-free and label with the correct fuel. Books can be purchased using this link. I do send small jars of mature sourdough starter at your request and I ask that you cover the cost of shipping/packing. PM me if you would like to receive a small jar of mature starter. You may also request a small jar of free sourdough starter with the purchase of a cookbook.   Buy It Now.

taco soup (1)

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No-knead Whole Wheat Sourdough Bread THM-E

/ glenda1969 / 1 Comment

Sourdough bread is so fascinating to me. I love to experiment with different ways, methods, and with my large family, they eat it right up. This method is very easy and the gluten is developed by the stretch and folds. It is a simple recipe that only uses 5 ingredients and is just stirred together using a large spatula or spoon. I found my clay baker at a thrift store for just a few dollars and I love it.

No-Knead Whole Wheat Sourdough Bread THM-E

In a large mixing bowl, stir all ingredients together until combined. You will have a rough, sticky dough. Cover and allow it to rise for 1 hour. Remove lid and gently pick up one side of the dough, fold it in half. Repeat with all four sides of dough. Cover and allow to rise for another hour. Repeat 2 more times for a total of 4 folding times. Cover and place in the refrigerator for 12 hours. Remove dough from the refrigerator. Fold dough in 3rds, pinching the dough together to seal the edges. Turn dough and fold in 3rds, pinching to seal edges. Line the bottom of the clay baker with parchment paper or foil. Place loaf seam side down in a clay baker. Cover. Allow loaf to warm to room temperature for 2 hours. Preheat oven to 450 degrees F. Remove the lid from the baker and fill with water. Allow the water to soak the lid for 10 minutes. Slash the loaf with a sharp knife. Empty the water from the lid and place it on the clay baker. Place the covered baker into the hot oven. Set the timer for 35 minutes. Reduce oven temperature to 400 degrees. Remove the lid and bake for an additional 12-15 minutes. Remove clay baker from oven. Remove loaf to a wire rack to cool. 12-14 slices.

2 slices of bread are considered an E category and 1 slice an S-helper under THM guidelines.

no knead 10

Dough stirred together with a large spatula
Stretch and folds result is a silky smooth dough and develops the gluten.
Stretched and folded for the last time and ready to place into the fridge.
The dough has doubled in size while it was in the fridge for 12 hours.

I found my clay baker at a thrift store for just a few dollars. I love it.

Covered Clay Baker
After a 2 hours proof on the countertop at room temperature, the dough is slashed and ready to be placed in the hot oven. I love my serrated Princess House Bread knife to slash bread. It works great. 
This is what I found when I opened the lid after the bread at baked for 35 minutes at 450 degrees F.

If you would like helpful tips on taking care of your starter; this article may be of interest to you…Sourdough Starter.

This article explains what flours can be used and why they are used in sourdough bread. 

This post has affiliated links, if you purchase items through these links, I receive a small commission but your price doesn’t change. Your purchase help support this blog, keeps new recipes coming, and assist with our move to a mission outreach of our church. Below are a few of my favorites listed under the affiliate store I purchase them. I love the spatulas to mix my sourdough starter and no-knead bread dough..

I love my Princess House Fantasia Bowls with lids to use when making sourdough bread. Also, after using many kinds of knives, I am sold on the Princess House serrated bread knife. It is awesome!! My friend Kirsten is a great person to contact for Princess House. www.princesshouse.com/Kbrubaker

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No-Knead Whole Wheat Sourdough Bread THM-E

Course Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 47 minutes
Total Time 57 minutes
Servings 12
Author Glenda Groff

Ingredients

  • 1 1/4 cups active sourdough starter
  • 1 1/2 cups water
  • 3 cups White Whole Wheat Flour
  • 1 teaspoon salt
  • 2 tablespoons vital wheat gluten

Instructions

  1. In a large mixing bowl, stir all ingredients together until combined. You will have a rough, sticky dough. Cover and allow it to rise for 1 hour. Remove lid and gently pick up one side of the dough, fold it in half. Repeat with all four sides of dough. Cover and allow to rise for another hour. Repeat 2 more times for a total of 4 folding times. Cover and place in the refrigerator for 12 hours. Remove dough from the refrigerator. Fold dough in 3rds, pinching the dough together to seal the edges. Turn dough and fold in 3rds, pinching to seal edges. Line the bottom of the clay baker with parchment paper or foil. Place loaf seam side down in a clay baker. Cover. Allow loaf to warm to room temperature for 2 hours. Preheat oven to 450 degrees F. Remove the lid from the baker and fill with water. Allow the water to soak the lid for 10 minutes. Slash the loaf with a sharp knife. Empty the water from the lid and place it on the clay baker. Place the covered baker into the hot oven. Set the timer for 35 minutes. Reduce oven temperature to 400 degrees. Remove the lid and bake for an additional 12-15 minutes. Remove clay baker from oven. Remove loaf to a wire rack to cool. 12-14 slices.

You will find many more recipes in the spiral bound 600+ page Around the Family Table Cookbook. All recipes are sugar-free and label with the correct fuel. Books can be purchased using this link. I do send small jars of mature sourdough starter at your request and I ask that you cover the cost of shipping/packing. PM me if you would like to receive a small jar of mature starter. You may also request a small jar of free sourdough starter with the purchase of a cookbook.   Buy It Now.

No-knead Rye Sourdough Bread and No-knead White Wheat Sourdough Bread.


 

Cinnamon Oatmeal-THM-E

/ glenda1969 / Leave a comment

Oatmeal is a comfort food to me. As a young girl, my mother often made cooked cereal for breakfast because it was a very economical dish. My children prefer Baked Oatmeal but I still enjoy a simple bowl of oatmeal. It is so handy to keep a couple jars of these dry ingredients in my pantry and in a few minutes my breakfast is ready. This is just as easy as those bought packets of oatmeal but so much healthier. I hope you will enjoy it as much as I do.

Cinnamon Oatmeal THM-E

Dry ingredients:

Wet Ingredients:

  • 1/2 teaspoon vanilla
  • 1/2 cup water
  • 1/2 cup almond milk

Place dry ingredients in a small jar. I fill multiple jars and store in my pantry. They will keep indefinitely. To make oatmeal; pour dry ingredients into a microwave bowl. Add liquid ingredients and stir well. Microwave on high 3 minutes. Serves 1.

*I coarsely chop the raw oats in my Ninja Blender cup. I prefer the texture better that way than with whole oats.

*I add 2 tablespoons Half and Half and 1/2 cup cooked apple pieces to my serving. The Half and Half is under the 6 grams of fat allowed for an E meal.

This post has affiliated links, if you purchase items through these links, I receive a small commission but your price doesn’t change. Your purchase help support this blog, keeps new recipes coming, and assist with our move to a mission outreach of our church. Below are a few of my favorites listed under the affiliate store I purchase them.

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Trim Healthy Mama Store Oat Fiber, Gentle Sweet, Collagen

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Cinnamon Oatmeal THM-E

Course Breakfast
Prep Time 3 minutes
Cook Time 3 minutes
Total Time 6 minutes
Servings 1
Author Glenda Groff

Ingredients

Dry Ingredients:

  • 1/2 cup Old Fashioned Rolled Oats
  • 1 1/2 tablespoons THM Oat fiber
  • 1/2 teaspoon cinnamon
  • 2 teaspoons Brown Sugar Substitute or THM Gentle Sweet
  • pinch of salt
  • 1 tablespoon THM Collagen
  • 12 raisins optional

Liquid Ingredients:

  • 1/2 teaspoon vanilla
  • 1/2 cup water
  • 1/2 cup almond milk

Instructions

  1. Place dry ingredients in a small jar. I fill multiple jars and store in my pantry. They will keep indefinitely. To make oatmeal; pour dry ingredients into a microwave bowl. Add liquid ingredients and stir well. Microwave on high 3 minutes. Serves 1. 

  2. *I coarsely chop the raw oats in my Ninja Blender cup. I prefer the texture better that way than with whole oats.

  3. *I add 2 tablespoons Half and Half and 1/2 cup cooked apple pieces to my serving. The Half and Half is under the 6 grams of fat allowed for an E meal. 

You will find many more recipes in the spiral bound 600+ page Around the Family Table Cookbook. All recipes are sugar-free and label with the correct fuel. Books can be purchased using this link. You may also request a small jar of sourdough starter with the purchase of a cookbook.   Buy It Now.

Pumpkin Pancakes THM-E

/ glenda1969 / Leave a comment

Pumpkins, gourds, squash, shocks, hay bales, and Indian corn bring lots of color to the local road side stands in our area. Crisp, cool mornings call for steaming cups of coffee and a hearty breakfast. Pumpkin pancakes are a delightful twist to an old-time favorite breakfast staple. These soft, fluffy pancakes are so good dotted with just a bit of butter and sugar-free pancake syrup. You can also, freeze these pancakes to be popped into the toaster on busy mornings.

Pumpkin Pancakes–THM-E

Blend egg whites, pumpkin, cinnamon, milk, Stevia, and vanilla together until smooth. Set aside. In a separate bowl, combine flours, baking powder, collagen, and salt. Stir into wet ingredients just until moistened. Heat a non-stick skillet/griddle over medium heat for 4 minutes.  Using 1/3 cup of batter for each pancake, frying until bubbles appear. Flip pancakes and fry on other side. 12 pancakes. Serve with Nature’s Hollow Sugar-free Maple-flavored Syrup. 

This post has affiliated links, if you purchase items through these links, I receive a small commission but your price doesn’t change. Your purchase help support this blog and keeps new recipes coming. Below are a few of my favorites listed under the affiliate store I purchase them.

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Trim  Healthy Mama Store  THM Mineral Salt, THM Stevia, THM Collagen

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Pumpkin Pancakes--THM-E

Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Servings 4
Author Glenda Groff

Ingredients

  • 4 egg whites
  • 1 cup pumpkin puree
  • 1 teaspoon cinnamon
  • 1 cup almond milk
  • 2 tiny spoons (doonks) THM Stevia
  • 1 teaspoon vanilla
  • 1/2 cup oat flour
  • 1 1/8 cups sprouted wheat flour
  • 2 tablespoons baking powder
  • 2 tablespoons Great Lakes Collagen
  • 1/2 teaspoon salt

Instructions

  1. Blend together egg whites, pumpkin, cinnamon, milk, Stevia, and vanilla until smooth. Set aside. In a separate bowl, combine flours, baking powder, collagen, and salt. Stir into wet ingredients just until moistened. Heat a non-stick skillet over medium heat. Using 1/3 cups of batter for each pancake, frying until bubbles appear. Flip pancakes and fry on other side. 12 pancakes.

You will find many more breakfast recipes in the spiral bound 600+ page Around the Family Table Cookbook. All recipes are sugar-free and label with the correct fuel. Books can be purchased using this link. You may also request a small jar of sourdough starter with the purchase of a cookbook.   Buy It Now.

Sourdough Flat-breads THM-E

/ glenda1969 / Leave a comment

Soft, chewy Sourdough Flat-breads–have you ever looked at them at a restaurant or store and wish you could have one?  You can! These are one of the easiest breads to make.  Sourdough Flat-breads do not need a mature starter because you do not need the high rise as you do with a loaf of bread.  You can make them with a starter that is a week old. If you see your bread dough isn’t rising properly as it should, you can save it by making flatbreads. Honey Oat Sourdough Bread,  Multi-Grain Sourdough Bread, Soft Rye Sourdough Bread, and Tomato Basil Sourdough Bread recipes can be used to make flatbreads. The dough can be mixed and kept in the refrigerator for up to 4 days, making the flatbreads as you need them. This Tomato Basil Dough was in the fridge for 24 hours. I removed enough to make 1 flatbread for lunch. 

Sourdough Flat-breads THM-E

Preheat a griddle over medium-high heat for 3-4 minutes.  Take an egg size piece of sourdough. With a rolling pin, roll dough into a rectangle that is 1/8 inch thick. Lightly spray the griddle with cooking spray. Lay the dough  on the hot griddle, stretching as needed. Fry until the edges start to look like they are baked. 

Flip the flatbread to cook the other side.

 

If you are using Honey Oat Sourdough recipe the flatbread will be lightly browned when you flip it.  With the Tomato Basil Sourdough you will not see browning as quick. Repeat making as many flat-breads as desired. One flatbread is an THM-E serving.

The Tomato Basil Flatbread pictured at the top had a Tuna Patty,  Chipotle Sandwich Sauce, lettuce, onions and tomatoes for an E meal with Sweet Garlic Dill Pickles as a side.

This post has affiliated links, if you purchase items through these links, I receive a small commission but your price doesn’t change. Below are a few of my favorites listed under the affiliate store I purchase them.

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You will find many more sourdough recipes in the spiral bound 600+ page Around the Family Table Cookbook. All recipes are sugar-free and label with the correct fuel. Books can be purchased using this link. You may also request a small jar of sourdough starter with the purchase of a cookbook.   Buy It Now.

  

 

 

Bread Stuffing THM-E

/ glenda1969 / Leave a comment

The fall Holidays are not complete without that tasty dish of stuffing/filling. My mother always made the best bread filling but due to her dementia she no longer can. Here is a low fat recipe you can enjoy this year along with your traditional Holiday favorites. I love to stuff chicken breasts with this bread stuffing, place them in a baking pan, and pour the gravy over all. Bake for 45 minutes to 1 hour.

 

Bread Stuffing THM-E

Filling:

  • 10 cups whole grain 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:

Saute 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 8.

This post has affiliated links, if you purchase items through these links, I receive a small commission but your price doesn’t change. Your purchase help support this blog, keeps new recipes coming, and assist with us moving to a mission outreach of our church. Below are a few of my favorites listed under the affiliate store I purchase them. I love the Vidalia Onion Chopper to dice celery and onions fine. 

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Bread Stuffing THM -E

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 8
Author Glenda Groff

Ingredients

Filling:

  • 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

Instructions

  1. Saute 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 8 THM E category. 

You will find many more recipes for your Holiday meals in the spiral bound 600+ page Around the Family Table Cookbook. All recipes are sugar-free and label with the correct fuel. Books can be purchased using this link. You may also request a small jar of sourdough starter with the purchase of a cookbook.   Buy It Now.