Skinny Chocolate – My Way

Print Pin

Skinny Chocolate

After much trial and error I have finally tweaked the Trim, Healthy Mama (THM) recipe to [my] perfection!

Course Snack

Keyword Satisfying

Prep Time 5 minutes

Fridge Time 30 minutes

Total Time 35 minutes

Servings 3 serves

Equipment

Magic Bullet or blender

Ingredients

¼ cup homemade sweet blend see notes below
1 doonk pure stevia extract omit if using homemade sweet blend
¼ cup pure cocoa
½ cup organic coconut oil
1 tbsp cream or cream cheese
¼ tsp mineral salt

Optional Add-In's

shredded coconut
berries (excluding blueberries)
chopped nuts
1 tbsp peanut paste
¼ cup peanut flour
extracts or flavourings

Instructions

If coconut oil is hard, melt it *gently*. Very gently, if it is too liquid-y it doesn't solidify properly.
Combine the softened coconut oil, cocoa, sweetener, and salt in a bowl and stir well. Pour into ice cube trays or chocolate or molds, or onto a plastic plate and put in the freezer to harden for at least 30minutes.
Once frozen, take out of freezer and put into containers and into the fridge.

Notes

*Optional additions: coconut, berries, chopped nuts, berries, peanut paste, etc. Maybe even a squirt of Nirvana Stevia Chocolate Drops.

Note: I have the handy dandy shaker that came with the NuNaturals Stevia. I open the lid to only have the powder come out from three little circles. I then give the Stevia about 3 gentle shakes. However, it’s all personal taste learned through trial and error.

A Serving Size is about one third of this mix at each sitting.

I only buy pure cocoa. Cacao is too expensive for me. Simply check the back of the packet for the ingredient list to ensure you have pure or 100% cocoa. Some producers add all sorts of sweeteners and fillers to their cocoa so you don’t want this.

If you want to read more variations on the THM Skinny Chocolate recipe, see the THM Pinterest board.

Related recipe: Homemade Sweet Blend

Low Carb Milk

THM Friendly (S)

I know I’m not the only one who misses a rich, creamy cappuccino. Dairy milk has protein, carbs and fat so it’s a wonderful food for growing calves and little people – not so when one is watching their weight. So if you have missed milk – keep reading!

Jump to Recipe

About this Recipe

By jove, I think I’ve done it! And with only 2grams of carbs per serve!

You all know how I have been on my quest. A quest to satisfy my daily habit. I have tried everything – almond, cashew, coconut, sunflower, flax, hemp and blends but none of them have been able to satisfy me.

Until now. The inspiration came to me while making the instant cookie dough protein bars which are yummy and hit the spot. So I experimented and I still may not fully be there yet but I think so. This has been in the works since mid November and now I’ve learned to tweak it each time I use it depending upon my needs for that time.

I won’t lie, it is calorific. But it is an S and as low/moderate/high in protein as you make it. You can customise the recipe depending upon your budget, taste, dietary needs, etc. Leave out the Sunflower Lecithin if you don’t have it. Use 1/2 TB of WPI and 1/2 TB of Collagen Peptides if you’d prefer. You can even use 1 TB of cream if you find 2 TB too heavy for you. This is similar in composition to a Rich Trimmaccino but I don’t much like the texture or taste of MCT in my beloved coffee. I also tried to make it similar in composition to normal dairy milk… it comes pretty close except my recipe has more protein, more fat and less carbs so quite different really.

And it texturises just like dairy or soy milk when you’re making a beloved cappucinno! BUT it isn’t dairy milk! It is dairy though, just not dairy milk.

Servings

Serves 1 cup

Ready In:

5min

Good For:

Occasional, Comfort Food

Ingredients

1 cup water
Pinch of mineral salt
2 tbsp of cream (pure, no added sugar)
2 teaspoon Natvia or sweetener of your choice (sweeten to taste)
1/8 tsp Sunflower Lecithin
1 Scoop (30g), 100% Whey Protein Isolate – Natural Flavour

Method

Blend gently to combine in Thermomix, food processor or whatever you use. I then use this with a 60ml shot of espresso to make my cappuccino because this milk froths and textures up beautifully!

Notes

As it is the nutritional breakdown is:

Protein: 13
Fat: 12
Carbs: 2
Calories: 164

Why the salt? Salt always goes really well with coffee, but I also like to use a little salt whenever I use sweetener. It just sort of rounds it all out.

Lecithin – is a naturally occurring fat found in many plant and animal sources. Lecithin maintains and stabilises fat in many food products. It also provides that creamy texture to our drinks. Adding Sunflower Lecithin to your diet is a wonderful, natural way to feed your brain. I prefer sunflower over soy lecithin where possible. Lecithin is one of the very few products that I order from overseas as I haven’t found a reputable source here in Australia. I like the NOW brand from iHerb.

However, your mileage may vary due to difference ingredients used.

Let me know how you go with this recipe. I hope this enables you to enjoy a rich, delicious normal tasting cappuccino occasionally.

Print Pin

Low Carb Milk

Low carb milk that tastes like real milk without the carbs.

Course Drinks

Keyword Comfort food, Occasional food

Prep Time 5 minutes

Servings 1 cup

Calories 164kcal

Ingredients

1 cup water
1 scoop 30g 100% Whey Protein Isolate – Natural Flavour
2 tbsp cream (pure, no added sugar)
2 tsp Natvia or sweetener of your choice (sweeten to taste)
1/8 tsp Sunflower Lecithin
1 pinch Mineral Salt

Instructions

Blend gently to combine in Thermomix, food processor or whatever you use. I then use this with a 60ml shot of espresso to make my cappuccino because this milk froths and textures up beautifully!

Notes

As it is the nutritional breakdown is:

Protein: 13
Fat: 12
Carbs: 2
Calories: 164

However, your mileage may vary due to difference ingredients used.

To make 1 litre of milk, simply use the same recipe and x by 4.

Get in Touch!

Contact me today to schedule an appointment, make an enquiry, ask a question or more. I’m excited at the prospect of working with you towards your food freedom and your health.

You can also contact me via my Facebook page and Instagram.

Susan’s Smashed Pavlova ‘n’ Berries (S)

Smashed Pavlova Mess

Imagine… Crunchy & chewy, cold, sweet, creamy, slightly tart and just downright delicious.

Servings

Serves 8-12

Ready In:

45minutes + 15min

Category:

Satisfying

Good For:

Dessert, Festivities

About this Recipe

I make the same dessert every year at Christmas time because everyone loves it. My non-THM family members request it! I love making it because it never fails. It doesn’t matter if it looks or tastes slightly different every time you make it – it’s not meant to be a perfect pavlova, it’s a Pav Mess! Especially perfect in the warmer months.

I originally got the idea from watching Jamie Oliver’s TV show 30 Minute Meals, based on the recipe in the same book on page 252.

Ingredients

Meringue Ingredients

4 egg whites or 120ml of carton liquid egg whites
1 cup of Natvia/sweetener
1/2 TB of vanilla extract
Pinch of salt
Food colouring (optional but festive)

Other Ingredients

750 g mixed fresh berries , such as strawberries, raspberries, blackberries and cherries
1 tsp vanilla bean paste
1 splash of balsamic vinegar (optional but nice)
250 ml double cream
1 TB powdered sweetener (like Natvia)
250gm fat-free Greek yogurt (Chobani 0.5%)
50gm dark chocolate, grated
Drizzle with a little chocolate syrup or melted Skinny Chocolate

METHOD
Pre-make the meringue. Pre heat the oven to 180º C. Line a baking tray with baking paper.

Beat the egg whites until you get fluffy firm peaks. Keep whisking and start to add the Natvia or sweetener a tablespoon at a time, the pinch of salt and the vanilla paste to get a thicker texture. This can take around 8 – 10 minutes or 2-3 in a Thermomix.

You can leave the meringues all white or add a few drops of food colouring. At Christmas time, I like to make red and green meringues. Don’t add any more than 3 drops. It waters the meringue mix down too much.

Place the meringue mix onto the baking tray with either a teaspoon or a cake icing tool.
Bake them for 30 minutes or until slightly golden on top. Cool and store in an airtight container until you’re ready to assembly the dessert.

* The meringue can be made two days before.

ASSEMBLY ON THE DAY

Break meringues with hands and arrange on a large plate, individual bowls or a large decorative glass bowl.

Measure out approximately 500grams of the berries. Lightly squash or mash between your fingers – don’t overdo it, just a gentle massage. Add 1 tsp of sweetener, the vanilla bean paste and balsamic, stir, then leave aside to macerate.

Add 1 tsp of vanilla paste to the cream and 1 TB of sweetener. Whip until soft peaks form and then gently fold the Greek yogurt into the cream.

Gently fold in the macerated berry mixture. Then very gently fold in the smashed meringue pieces, adding a little dark chocolate as you go. Top with a few remaining berries and grated dark chocolate. Alternatively, drizzle with a THM chocolate sauce or melted Skinny Chocolate.

See an on plan chocolate sauce here at Low Carb Yum or here at Wonderfully Made and Dearly Loved or Natvia Chocolate Topping.

Serve and enjoy! It is crunchy & chewy, cold,sweet, creamy, slightly tart and just downright delicious.

Notes

Meringues can be made two days ahead.
You can leave the meringues white or add a few drops of food colouring. At Christmas time, I like to make red and green meringues. Don’t add any more than 3 drops. It waters the meringue mix down too much.

Any fruit will do but I love the assortment of berries and cherries.

Crème fraîche can be used instead of Greek yogurt but the Greek yogurt suits me to a T and is slightly lower in calories. And, as Trim Healthy Mama’s we don’t count calories but we don’t need to abuse them either.

This uses fruit but not enough to make it a Crossover… not once you divide the serving sizes up. Not that it would bother me – it is perfect even it were a Crossover dessert.

This looks beautiful when arranged in individual bowls, a large trifle bowl or even on a large plate.

Print Pin