Skinny Chocolate – My Way

Skinny Chocolate – My Way

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

Low Carb Milk

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!

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

 

Category:

S

 

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.

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.

15 + 13 =

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

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.

Smashed Pavlova THMS
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.

 

 

Smashed Pavlova THM S

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

Crunchy & chewy, cold, sweet, creamy, slightly tart and just downright delicious.
Course Dessert
Keyword Festivities, Occasional food, Satisfying
Prep Time 1 hour
Cook Time 0 minutes
Servings 10 servings
Author Susan

Equipment

  • Thermomix or food processor
  • Egg beater
  • Bowl, for mixing
  • Bowls or plates, for serving
  • Baking tray

Ingredients

Meringue Ingredients

  • 120 ml egg whites (carton) or 4 egg whites
  • 1 cup Natvia/sweetener
  • 0.50 tbsp vanilla extract
  • 1 pinch salt
  • 1 dash Food colouring optional but festive

Other Ingredients

  • 750 grams mixed fresh or frozen berries strawberries, raspberries, blackberries and cherries
  • 1 tsp vanilla bean paste
  • 1 splash balsamic vinegar optional but nice
  • 250 ml heavy cream
  • 1 tbsp powdered sweetener
  • 250 grams fat-free Greek yogurt, Chobani 0.5%
  • 50 grams dark chocolate, grated
  • 1 sprinkle Chocolate syrup or melted Skinny Chocolate

Instructions

Meringue - can be made two days ahead

  • 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.

Assembly

  • 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 and halve or quarter them and put into a bowl. 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.
  • Serve and enjoy! It is crunchy & chewy, cold, sweet, creamy, slightly tart and just downright delicious.

Notes

  • The meringue can be made two days before.
  • 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.
  • See an on plan chocolate sauce here at Low Carb Yum or here at Wonderfully Made and Dearly Loved 

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.

12 + 6 =

Super Duper Salad Dressing – S

Super Duper Salad Dressing – S

Super Duper Everyday Dressing

This is my go-to dressing that I use every day. It’s quick, easy, yummy, satiating and a Deep S.

Servings

1 cup serve

Ready In:

5 min

Category:

S – Deep S

Good For:

Lunch, Tea

 

About this Recipe

I tried the Tangy and Sweet Vinaigrette in the Trim Healthy Mama Cookbook on page 472 and liked it. It is very quick and easy but… I wanted more!

So I have experimented and tweaked to come up with my easy but oh! so delicious super duper dressing. It is not a light dressing. It is deliciously on the heavier side but I guarantee you it will keep you feeling full for hours. And just look at those super food (real food) ingredients – healthy fats, baobab, yeast flakes and ACV!

You’ll notice that I put ‘to taste’ after just about every ingredient. That’s because I change this dressing up depending upon the day and what I feel like. Want more mustard – change it up! More sweetness or ‘nooch‘ – add it in!

Try it, tweak it, own it and let me know how you go.

Ingredients
  • 1/3 cup organic Apple Cider Vinegar
  • 1/4 cup Hemp oil
  • 1/4 cup MCT oil
  • 1/4 cup Olive oil
  • 2-3 scant doonks of Pure Stevia Extract, to taste
  • Mineral salt, to taste
  • Freshly ground black pepper
  • Sprinkle of garlic  & onion powder
  • 1/2 TB Australian or prepared mustard or 3/4 scant tsp of dry mustard powder (see note below)
  • 1/2 TB Baobab powder, to taste
  • 1 TB TB Nutritional yeast flakes. to taste
  • 1/2 tsp sunflower lecithin
Place all ingredients into a blender, magic bullet, food processor, Thermomix or whatever you use.

Whizz until all blended together.

Store in an airtight glass jar in the refrigerator until ready to use.

Note: I use a magic Bullet style blender or a stick blender for this recipe.

SuperDuper Everyday Dressing Deep S

Notes

I used to use 3/4 cup of olive oil but I want bang for my buck when it comes to nutrition. So I have split that three quarters of a cup into quarter lots of oil. This way I get the amazing health benefits of hemp oil, MCT and olive oil.

Feel free to play around with the oils. I’ve also tried and LOVE avocado oil or garlic infused olive oil.

For a Deep S dressing be sure to use Australian mustard or a Dijon that does NOT contain sugar.

All the ingredients should be available either at your local supermarket or your health food store. Although I purchase my hemp oil from Chemist Warehouse (Australia).

Feel free to change the ingredient amounts to something you prefer. If you aren’t used to the taste of some of the ingredients, start small and build your measurements up each week.

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.

6 + 1 =

Broccoli and Lemon Soup – FP

Broccoli and Lemon Soup – FP

Broccoli and Lemon Soup

Quick, easy, super tasty, slightly tangy and incredibly nutritious – Broccoli and Lemon Soup which can easily be a Fuel Pull or an S soup.

Servings

8 x 1 cup serves

Ready In:

20min

Category:

Fuel Pull or S

Good For:

Lunch, Tea

About this Recipe

In the cooler months there is nothing better to warm cold bodies than a nutritious soup before the main meal or for lunch.

A healthy soup, especially one containing stock or bone broth, before the main meal tends to fill us up more thus we don’t eat quite as much, which is a positive. This dish is a favourite in our home. It is high in Vitamin C and even those that don’t like broccoli will love it.

Ingredients

  • 1250ml water (I use half chicken bone broth and half water)
  • 600 grams chopped broccoli (stalks and all)
  • 1 large coarsely chopped onion
  • 2 cloves garlic, crushed
  • 2 tsp or 1/2 tsp dried sweet basil
  • freshly ground black pepper
  • 2 tsp lemon juice
  • grated rind of half a lemon
  • 2 TB Collagen Peptides (optional)
  • 1-2 TB Baobab powder (optional)

Bring water and stock cubes/powder to the boil in a large saucepan. Add broccoli, onion, garlic, sweet basil and pepper.

Return to the boil and simmer for 10 min.
When cool enough, add the collagen and baobab powder and then puree in blender (or stick blender) and adjust the liquid until it equals about 8 cups.

Reheat and add lemon juice and grated rind.

Serve with a slice of lemon on top.

Note: I have blended this in the Thermomix but I much prefer the rustic texture when a stick blender is used.

 

Notes

Using homemade stock makes this recipe extra tasty and extra nutritious. You’ll gain incredible health benefits from the natural gelatin in the stock. 

If you don’t have collagen and/or baobab this recipe is still ridiculously delicious and nutritious. We lived on it for many years before I added these two ingredients.

If you use fat free store bought stock or skim the fat from your homemade broth, this recipe as is will be a FP. If you add any fat or there is fat in your broth, add some grated parmesan cheese on top and have an S meal.

For children and those not in weight loss mode, serve with a thick slice of buttered sourdough bread to make a lovely Crossover.

!

Click the image to download a larger image.

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.

11 + 12 =

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