Tag Archives: Trim Healthy Mama

Baked fruit and Nut Cups (gluten, dairy, egg and free)

I was in need of snack the other day and was really low on groceries. Well, not low on food, but low on any thing that was fast and easy. I didn’t really just want a hand full of nuts and was being picky. (I hope I’m not the only one that gets that way!)

I decided to throw a few things in the blender and bake them to see how they came out…it worked well. The combination of nuts and fruit reminds me a bit of a baked Lara Bar. I actually ate a few bites before they were baked and I could have honestly eaten it like that. (I used frozen berries and if you are a Trim Healthy Mama, it reminded me of a dairy free Cheesecake Berry Crunch!)

Baked fruit and nut cups. Gluten/dairy/egg free (THM)

The fruit and nuts cups tasted great for a snack, you do want to limit yourself if you are THM to just a few, but I had two with my smoothie the next morning and it filled me right up.

I used these (affiliate link) silicon baking liners and they were perfect. (They are great for baking without eggs, they seem to help with the rise when you need it) I just pop them in my muffin pan and they are super easy to clean and use.

Baked fruit and Nut Cups (gluten, dairy, egg and sugar free)
Serves: 12
  • ¼ cup pumpkin seeds
  • ¼ cup walnuts
  • ¼ almonds
  • ¼ pecans
  • ¼ cup ground flax
  • 2 tbsp erythitol
  • ½ tsp molasses
  • 1 tbsp. Coconut oil
  • 1 Tbsp of gelatin
  • ½ tsp cinnamon pwd.
  • ⅛ tsp salt
  • ½ cup blueberries (or 1 cup strawberries)
  • ¼ cup water
  1. Pulse all ingredients in a blender until coarsely ground
  2. Press into muffin liners
  3. Baked at 350 for 40 minutes (longer if you want them crispy)
  4. Makes a dozen cups

If you are worried about these not being completely sugar free, you are only used 1/2 tsp. of molasses which has is 2.5 grams of carbs, but that is for the entire batch. (I like to use (affiliate linkunsulphured blackstrap molasses)  You can also leave it out. They are not super sweet, so I would add an extra bit of sweetener of choice.

For gelatin, I like (affiliate link) this brand because it is grass fed.

I think this recipe would also be great crumbled on greek yogurt as a snack. Just bake it longer to get it crispy.

Baked Fruit and Nut Cups (gluten, dairy, egg free)

I hope you enjoy them! :)

*For the record, my thoughts and advice are only my experiences or what others have allowed me to share. We don’t claim to diagnose, treat or cure.*

Nourishing enchilada sauce

It’s getting to be germ season and I’m all about keeping us healthy. That means our food needs to count. We are building healthy guts here and an easy way to help do that is by using bone broth.

I add it to soups, stews, gravy and sauces. (When we are sick, we drink it by the cup!) One of just about everyone’s favorites around here is my nourishing enchilada sauce.  It is perfect with burritos, as taco sauce, the base of a Mexican soup or even over a taco salad.

Nourishing enchilada sauce

Bone broth is something I always keep in my freezer. My friend Renee has some great information on bone broth and the how-to’s, here.

This sauce is considered an S on the Trim Healthy Mama plan because I like to keep the fat from my broth. If you skim the fat or use a store bought stock, you can probably get away with this being a fuel pull. Taco night is a favorite of mine because I can stick to plan without making a separate meal an everyone enjoys their own toppings.

This sauce is great to make in bigger batches and freeze. I love being able to pull the sauce out for a quick taco night. I use these (affiliate link) BPA free containers to freeze in. I always crack jars and I don’t have time for that kind of kitchen disaster.

Nourishing enchilada sauce
  • 1-2 tbsp. of olive oil
  • 2 chopped onions
  • 6 cloves of minced garlic
  • 1 quart of chicken stock
  • 2 small cans of tomato paste
  • 3 tbsp. apple cider vinegar
  • 2 tbsp of cumin
  • sea salt to taste (This can vary due to salt content of broth)
  1. Saute onions and garlic in olive oil until golden
  2. Add chicken stock and tomato paste, stir until well mixed
  3. Add spices and vinegar
  4. Let simmer for 15 minuets to let flavors mingle.

You don’t need a lot of ingredients, you need the right ones to make a rich, healthy sauce. My kids always ask for extra sauce to place on their burritos and tacos. I love it because I know they are getting a great helping of nutrient dense food.

Nourishing Enchilada SauceTell me some of your favorites ways to get bone broth into your meals?

*For the record, my thoughts and advice are only my experiences or what others have allowed me to share. We don’t claim to diagnose, treat or cure.*

Trim Healthy Mama “S” meals (gluten/dairy/egg free)

Last month I set out to make a list of allergy friendly E meals recipes that are gluten, dairy and egg free for all of the mama’s out there trying to do the Trim Healthy Mama plan with allergies. You guys have given me such love that I decided to follow through and work up a round up of allergy friendly “S” meals. :) Woot!

While “S” meals tend to be easier for me, I do get in a rut, so this collection should help inspire me, and hopefully YOU to branch out a bit! There are some great recipes from some of my bloggy friends but there are so many more to experiment with.

Some of the recipes call for a touch of butter or cheese, but I promise that I have made most of them with out the butter (using another healthy oil) and leaving out the cheese and they are wonderful. I think I indicated any of those recipes next to their link.

A few of the recipes also called for pasta, however you can easily sub it out for veggie noodles affiliate link(Do you have a  spiralizer? It’s worth it’s weight in GOLD!) or roasted veggies. I love roasted cabbage or summer squash in place of pasta! (if you are roasting your veggies, make sure you use a non-glass pan like this it will help them brown better for extra yumminess!)

A collection of more than 20 Trim Healthy Mama recipes that are gluten, dairy, egg and sugar free!

Trim Healthy Mama “S” meals (gluten/dairy/egg free)

Almond chicken lettuce wraps from Counting all Joy
Very berry salad with dijon balsamic vinaigrette from Darcie’s Dishes
Nutty Tuna Salad from Counting All Joy
Mongolian Chicken (Recipe calls for pasta, serve over veggie noodles and I’d leave out the baby corn) by Graceful Abandon
Beef and Broccoli Stir Fry from Counting All Joy
Mama’s Red Sauce (use olive oil) from Simply Healthy Home
Burger Veggies from See the Sky Blue
Sarah’s Sausage and Peppers (Recipe calls for pasta, serve over veggie noodles) by A home with  purpose
Blackened Skillet Salmon from Counting All Joy
Leek and Radish Soup from Raising Generation Nourished
Not quite potato chips from See the Sky Blue
Chicken Apple Sausage with Cabbage Noodles from Counting All Joy
Beef Cabbage Skillet from Simply Healthy Home
Asian Beef with Cabbage from See the Sky Blue
Venison Cabbage Soup from Simply Healthy Home
BLT Pasta (Leave off the parm cheese) from Natural Fertility and Wellness
Herbed Chicken from Counting All Joy
Radish Soup from Simply Healthy Home
Chili with no beans from Counting All Joy
Beef Cabbage Medley from Life Sanity
Spring in bowl from Raising Generation Nourished
Nourishing Chicken Soup from Simply Healthy Home
Tuscany Tomato Soup from Counting All Joy

I hope this helps you on your Trim Healthy Mama journey. If you haven’t checked it out all ready, make sure you look for my Weekly Menu plans, all recipes listed are gluten, dairy, and egg free with the adaptations I use for my family.

*For the record, my thoughts and advice are only my experiences or what others have allowed me to share. We don’t claim to diagnose, treat or cure.*

Apple Crisp (gluten,dairy, egg, and sugar free)

I’ve been playing in the kitchen this week, mainly with baked goods. For awhile I was just not ready to attempt to bake things that were gluten, dairy, egg and sugar free. I think my brain was too tired to handle it. But, this mama needs dessert and this apple crisp is gluten,dairy, egg, and sugar free. (This is an E if you are a Trim Healthy Mama)

A recipe for apple crisp that is gluten, dairy, egg and sugar free!

This is even kid approved because my children asked for a bite…and then another one…and another one until it was gone!

This recipe is easy to throw together and you can change it up to fit your taste a bit better. I don’t use stevia, but you could if you want a sweeter kick. (The Trim Healthy Mama brand is an great one to try!) The Trim Healthy Mama brand of erythritol is also non-GMO!

Also, make sure you are getting gluten-free oats. Not all oats are gluten-free, I like this (affiliate link) brand.

I used this small dish to bake mine it and it came out great. I think you could double this recipe for an 8X8 pan if you are servings a few people.

5.0 from 1 reviews
Apple Crisp (gluten,dairy, egg, and sugar free)
  • 1 large apple or 2 medium apples chopped thinly
  • 1 tbsp. erythritol
  • ½ tsp. cinnamon
  • a dash of sea salt
  • ½ cup oats
  • 1 tbsp. oat flour
  • 2 tbsp of erythritol (or a mix of stevia/erythritol)
  • 2 tbsp. of sugar free apple sauce
  • 1 tsp cinnamon
  • a dash of salt
  1. Preheat oven to 350
  2. Toss chopped apples, cinnamon, erythritol and dash of salt and place in baking dish.
  3. Mix the toppings ingredients
  4. Crumble over the apple mixture
  5. Bake for 30 minutes or until the top is golden brown

If you haven’t already, you can check out my college of THM E meals….they are all gluten, dairy, egg, and sugar free! Also, I’ve been posting a weekly menu of THM that is allergen friendly, check out week one, here.

A recipe for apple crisp that is gluten, dairy, egg and sugar free!


*For the record, my thoughts and advice are only my experiences or what others have allowed me to share. We don’t claim to diagnose, treat or cure.*

Gluten/dairy/egg free Trim Healthy Mama *week 3*

Another week! October is going by fast!! Hard to believe.

We are for sure taking advantage of the fall cabbage harvest. It stretches out a meal and it tastes so good when cooked right. (And if you shred if finely, the kids can’t tell!)

I really need to make sure I’m getting my protein in so I’m going to be ordering some (affiliate link) hemp seeds to put into my S smoothies. I need to look at some protein powders a bit more.

Hope ya’ll have a good week!! :)

Gluten/dairy/egg free Trim Healthy Mama weekly menu, week 3!

Gluten/dairy/egg free Trim Healthy Mama weekly menu:

Breakfast: Oatmeal with baked apples and cinnamon (E) *
*My kids had added butter and maple syrup

Lunch: Tuna mixed with chopped tomatoes, oregano, pepper and salt (FP)*
*The kids had theirs with mayo on bread.

Dinner: Unstuffed cabbage (E)*
The family had theirs with cheese.

Dessert: Baked apples in the crock pot (E)

Breakfast: Berry smoothie with spinach,lemon and(affiliate link) gelatin (FP)*
*The kids had fried eggs with theirs

Lunch: Dinner leftovers (E)

Dinner: Baked pork chops, fried greens and salad with balsamic dressing (S)*
The family had baked potatoes as well

Hot (affiliate linkCoconut Milk Tonic made with cocoa (S)

Breakfast: Sausage with stir fried veggies (S)*
*The kids get scrambled eggs with this on the side

Lunch: Leftover pork chops on a salad (S)*
*The kids had apples on the side

Dinner: Hamburger patties (added sauteed garlic, onions and peppers) and roasted cabbage (S)*
*The family had baked potatoes as well

Dessert: Pumpkin pie smoothie (S)

Breakfast: Green Smoothie with apples and peaches (E)*
*The kids had leftover baked taters fried with sour cream with their smoothie.

Lunch: Chili from my freezer stash (E)*
*Kids have cheese and sour cream with theirs

Dinner: Mexican Chicken Lime Soup (S)*
*use olive oil instead of butter

Dessert: Berries mixed with coconut milk (S)

Breakfast: Oatmeal with pumpkin and cinnamon (E)*
*Kids had the oats cooked with berries, syrup and butter.

Lunch: Leftover soup and some salad (S)*

Dinner: Cabbage beef skillet (S)

Dessert: A handful of nuts (S)

Breakfast: sausage patties and spinach (S)*
*Eggs for the family

Lunch: We are going out to the Mongolian BBQ (S)

Dinner: Salad with shredded chicken from freezer stash* (S)
*I make big batches of chicken and freeze shredded

Dessert: Coconut milk tonic (S)

Breakfast: Green smoothie with berries and lemon (FP)*
*Scrambled eggs for the family to go with the smoothie

Lunch: Left over soup from earlier in the week (S)*
*Fruit rounded this out for the kids

Dinner: Beef roasted with lots of veggies (S)*
*Potatoes for the family, radishes for me. ;)

Dessert: Coconut milk mixed with frozen berries (S)

Egg, gluten, dairy free THM menu plan!

*For the record, my thoughts and advice are only my experiences or what others have allowed me to share. We don’t claim to diagnose, treat or cure.*