This is reminiscent of a favorite cookie that includes caramel, coconut and chocolate on a shorbread crust. It is THM-S

For the Crust:
1 Cup Almond flour
1/4 cup of shredded unsweetened coconut
1 Tbsp of Vanilla
4 Tbsp of Butter
1 Tbsp swerve sweetener.

For the Coconut Caramel filling:

4 TBSP of butter
1 cup brown swerve OR 1 cup of Eryitol sweetener and 1 tsp of Molasses
1/2 cup of heavy cream
1/8 tsp salt
1 tsp vanilla
1 cup coconut
1 Tsp of Caramel extract (optional)
1 packet of plain gelatin ( I used Knox unflavored for this recipe, as i was out of THM gelatin)

Topping: Sugar Free Chocolate Chips or 85% dark chocolate

Line an 8×8 pan with parchement paper

For the Crust:

mix the dry ingredients and melt the butterl. Stir in the melted butters and spread into the pan to form a thin curst. Bake at 350 for 10-15 minutes, checking often unil golden brown. Remove and allow to cool while making the filling.

Caramel Coconut:

In a sauce pan over low heat, melt the butter, brown swerve ( or sweetener and molasses) salt and vanilla. Stir constantly until melted. Lightly Sprinkle the gelatin over the melted mixture, when it dissolves, sprinkle in more and continue until the entire package is mixed in. Add the coconut and mix.
Pour the caramel mix over the cooled crust and spread evenly.
Sprinkle Sugar free chocolate chips over the mixture and press in gently with your hand. Or if you are feeling fancy melt as much chocolate as you wish and drizzle over. Allow to set in the fridge for a few hours and enjoy!

Before I really understood what healthy meant, I used to love all the recipes I found online for “power balls” or “protein balls” thinking they were good for me! Not of those recipes are filled with sugary ingredients like chocolate chips and sugar covered coconut shreds. The only protein source was often sugary peanut butter. Nevertheless, they were yummy!

Now that I have a grasp on what’s healthy and nourishing for my body! So I’ve recreated these tasty little treats into something that actually IS good for me!

This recipe uses defatted peanut flour, instead of traditional recipes using peanut butter. This eliminates two factors that can be dangerous in a treat, heavy amounts of sugars and fats! Instead, we will replace the sugars with a stevia blend and monkfruit sweetened maple syrup!

Recipe:

1/2 cup Defatted Peanut Flour

1/4 tsp Mineral salt

2 T Trim Healthy Mama Baking Blend

2 T Monkfruit Maple syrup

1/4 cup water

2 T Trim Healthy Mama Super Sweet Blend or Pyure Stevia blend

2 scoops Collagen

1 cup oats

Instructions

Place the defatted peanut flour, mineral salt and super sweet blend into a bowl.

Stir in the water and monk fruit maple syrup to make a sticky peanut-butter-like consistency.

Add in the oats, and sprinkle on top the collagen and baking blend. Stir, stir, stir!

Use a cookie scoop to make perfect little bites and roll in your palms to make them smooth.

I like to store mine in the refrigerator to make them more firm, and last longer!

These are low in fat, and have only healthy carbs! Making them a Trim Healthy Mama E recipe!

You could add a tablespoon or two of some super foods (see list below) but know that adding too much fat will make this recipe a Cross Over. See great for pregnant, nursing mothers, those at goal weight, and occasional treats!

Unsweetened coconut shreds

Chia Seeds

Ground Flax

Almond slivers

Trim Healthy Chocolate Chips

Many of the above ingredients are blue hyperlinks for the products listed here! By using these links to buy these products, we do receive support for our blog. Thanks for supporting us!

If you haven’t checked out our original recipe, Java Mate is a Trim Healthy Mama (FP) and Keto friendly powdered coffee creamer that we created while searching for the perfect replacement for sugary coffee creamers. The original recipe is based on one of our dearest loves, chocolate. But this new re-vamped version is based on another love, cinnamon!

Cinnamon is not only delicious, but its known for some healthy properties such as lowering blood sugar and increasing metabolism! Its also just quite delicious in a cup of coffee.

This recipe has heavy whipping cream powder in it, a deliciously creamy powder! While it does contain fat, in this quantity it will not serve as a fat source that that is why this recipe serves as a fuel pull for Trim Healthy Mamas. Now, you could abuse this powder and make it into a fat source! So just be mindful of that!

This recipe makes 12 servings of 2 Tablespoons each:

4 Tablespoons Heavy Whipping Cream Powder

2 Scoops Trim Healthy Mama Unflavored Whey Protein

2 Scoops Trim Healthy Mama Integral Collagen

6 Tablespoons Golden Monkfruit erythritol blend * See note

1 tsp Ground Cinnamon

Notes:

Golden Monkfruit has a different taste than white monk fruit. Ive found that the golden variety has a hint of Carmel flavor which makes it so tasty in coffee. This is why this recipe uses golden monk fruit instead of other non-sugar sweeteners. The variety I used in this recipe is actually a golden monkfruit/erythritol blend. If you were using straight monk fruit, you’d use a very small amount!

Adding Collagen and Whey to this creamer has two benefits. Protein and Taste. The protein sources of collagen and whey are a way to get more protein into your morning. These are healthy protein sources to nourish your body. Taste, these offer a fluffy creaminess to your cup that you otherwise miss out on just using almond milk or other low carb versions of creamer.

I’ve tried dissolving other whey proteins into hot liquids before and Ive seen some mixed results. Some brands actually seem to curdle! gross! That’s why I love the Trim Healthy Mama whey for this. Its the best whey protein I’ve every used. All the ingredients above are links to the brands I love and use. 

1. Use 1 Tablespoon Java Mate and 1 Tablespoon half/half to make an even creamier cup! 
2. Put a couple servings in an old spice shaker and bring it with you for coffee while out and about!
3. Eliminate the cocoa powder and half the Super Sweet blend for a less-chocolatey blend
4. Stay tuned, we are re-vamping this recipe to make a few more flavors! 
5. Thanks for checking us out! 

On my health journey I’ve struggled in finding alternatives for the sweet coffee creamer I had gotten used to! I’ve tried a ton of options, but I don’t always love what I try. Something to know about me, I like quick and easy! Thats where this recipe really shines, it doesn’t require a blender or any equipment, it doesn’t require refrigeration either!

My second favorite this about this recipe is that is packed with protein and stuff thats good for you! Check out these ingredients! This recipe makes 8 servings of 2 Tablespoons each. I make it in a pint sized mason jar, so I can pop a lid on and shake it up instead of stirring the powders and making a mess. Each serving is 7.8 g protein, <1g carbohydrates and 1.2 g of fat. Its THM FP and Keto friendly! I use 2 Tablespoons for a normal size cup of coffee, but if I’m taking a big travel mug Ill up it to 3 Tablespoons!

Recipe-

2 Tablespoons powdered heavy whipping cream

2 Tablespoons cocoa powder

2 Scoops THM Chocolate Whey * see note

2 Scoops Collagen powder

2 Tablespoons THM Super Sweet Blend

Generous pinch of mineral salt

I’ve tried dissolving other whey proteins into hot liquids before and Ive seen some mixed results. Some brands actually seem to curdle! gross! Thats why I love the Trim Healthy Mama Chocolate whey for this. Its the best whey protein I’ve every used. All the ingredients above are links to the brands I love and use.

Some ways I shake up my coffee using this protein-packed powdered creamer-

1. Use 1 Tablespoon Java Mate and 1 Tablespoon half/half to make an even creamier cup!
2. Put a couple servings in an old spice shaker and bring it with you for coffee while out and about!
3. Eliminate the cocoa powder and half the Super Sweet blend for a less-chocolatey blend
4. Stay tuned, we are re-vamping this recipe to make a few more flavors!
5. Thanks for checking us out!

I love pizza! It’s such a struggle to find a healthy crust options. I’ve tried SO many crusts. And I need one that’s both crispy and easy! I don’t have tome to spend slaving over a homemade cauliflower crust on most nights (although I do LOVE them!) that’s why this recipe is a winner in my home! It’s super quick!

I found my air fryer on sale. I was resistant to this latest cooking craze but the sale helped me take the leap! Let me tell ya. This is my new favorite assistant in the kitchen! Meals are so fast!

Recipe

1 Joseph’s pita

2 Tablespoons no-sugar added pizza sauce

2-3 Tablespoons shredded cheese

Toppings of your choice!

Place the pita in your air fryer at 370 and cook for 2 minutes.

Remove the basket. Flip the pita. Apply the toppings.

Place back in the air fryer for another 3 minutes!

Done! Transfer to a plate and start your next one!

Serve with non starchy veggies and keep your carbs down for a keto or THM S meal!

Of course the short answer is yes! But how? Let us help you in your journey with some tips and tricks we have learned along the way. There is an entire chapter in the Trim Healthy Mama Plan book to help you as well, and we do not mean to replace that guidance! We are just adding our own tidbits to your knowledge base!

A Few Overall Tips for Money Saving

Cheap Chili! THM E

Quiche (recipe link)

Eggroll in a bowl from THMC

Crockpot whole Chicken, rice and beans (recipe link)

Turkey Barley Soup THM-E use leftover chicken or turkey!

Creamy Cauliflower Snickerdoodle Shake! THM – FP

I love cauliflower rice. Its THM FP which makes it so versatile and I love that about it. But my husband has grown tired of it and he sighs when I make it! I wanted to serve a meal on a bed of cauliflower rice and was inspired to change it up for my husband!

I pulled out a couple carrots and found that I can make a flavorful rice dish with carrots! It honestly took about the same amount of time as making cauliflower rice which was a surprise and we both loved it! Today I was making lunch just for me and used 3 small-medium carrots. Id say you probably want 2-3 carrots per person you are cooking for.

Start with a couple of whole carrots, wash and peel them- or rinse off some baby carrots and get started! Then chop the washed/peeled carrots super small! I cut them into 1 inch slices and used my slap-chopper to chop them super small. Theres a bunch of slap choppers out there and some of them are hard to clean- which I why I love mine because it completely comes apart and goes right in the dishwasher.

Then heat 1 tsp of oil in a large skillet and cook the carrots until tender! It takes about 7-8 minutes. Then season with salt and pepper just as you would cauliflower rice! Since this vegetable is a healthy carb, its a THM E version of rice. But its a nice way to get vegetables onto your plate, along with some healthy carbs! I encourage you to try it!

Let us know what you think!! Thanks!

Then use a tsp of oil in a large skillet and cook the carrots for about 7 minutes stirring frequently. I seasoned with salt and pepper just like I would the cauliflower rice. It was so tasty! You simply must try it

I used to make my own yogurt in my crock pot. The problem is, you aren’t guaranteed to leave your yogurt to culture in the proper temperature environment, so it can be a bit risky! I put this method aside and focused on fermenting my own kefir for a while, check out our post Culturing Kefir at Home to learn more about that! We also have a couple of awesome kefir recipes such as Kefir Cheesecake, Pumpkin Spice Kefir and Kefir Italian Soda. But I digress!

I was buying Triple Zero Yogurt by the bucketload! But, all the while I was thinking about all the money I could be saving if I would just make the stuff on my own. Eventually, I got an Instant Pot and heard about the craze of making your own yogurt in the instant pot. The Instant Pot yogurt method is not my own, I did not develop it- the method is included in the manufacturers recipes. Yet, I am writing this post to encourage all of you to try it and show you some of my tweaks of how to do Instant Pot yogurt On-Plan for Trim Healthy Mama!

This method makes great yogurt, which stands up on its own as a regular yogurt. When using skim milk, its THM E, if unstrained. THM E means that it has carb source, but not a fat source! But, if you strain the recipe into Greek Style yogurt (like Triple Zero!) its THM FP! You can use a strainer lined with cheesecloth or coffee filters for straining. But its honestly a bit of a mess! I invested in a Greek Yogurt strainer I found on Amazon and I love it because its all-in-one and easy to use. Heres the link! You can use 2% or whole milk but you will be making XO yogurt.

You can make yogurt in two methods for your instant pot, regular boil method OR the Cold Start method. Ill explain both here!

To make this recipe, you need

10-32 hours (most of this time is ferment time! very minimal actual prep time probably 1 hour)

An Instant Pot

Skim Milk 1/2 gallon- Must use ultra-pasteurized milk for cold-start method, can use any milk for boil-method

2Tbs to 1/4 cup starter yogurt- buy your favorite plain greek yogurt from the store. I like Chobani Non-Fat Plain Greek Yogurt

Whisk

Thermometer

Containers of your choice!

Directions–

Traditional Boil Method:

First. Plug in your instant pot and turn it onto Saute. Place the milk in and start whisking frequently.

When the milk gets warm and frothy, start checking the temperature. When the milk hits 180 degrees, (about 30 minutes), turn off the instant pot and let the milk cool.

For Traditional Boil method:

When cooled to 110-115 degrees (about 30 minutes), Whisk in your starter culture. For 1/2 gallon of milk, use 1/4 cup. Or, double your recipe for 1 gallon milk, and use 1/2 cup. Your starter should be fresh plain yogurt.

For Cold Start method:

Pour milk into the instant pot, stir in 2 Tbsp starter yogurt. Your starter should be fresh, plain yogurt.

For Either Method:

Remove the silicone seal from the Instant Pot lid. This seal can adversely flavor your yogurt! I actually use different colored seals for different types of food. I bought these colors here! Red is for meats and savory dishes. Blue is for deserts and sweets.

Place the instant pot on to Yogurt mode and depress the seal so that it is open and the instant pot can vent for your ferment time. Set to 24 hours. You can cancel at any time.

Stop the instant pot after 9-24 hours. The longer the ferment, the thicker the yogurt, the less lactose, but the trade-off is a more intense flavor. I prefer about 12 hours. Leaving the yogurt in the metal pot, cover with plastic wrap and allow to cool in the fridge. I find that if you stir it or strain it immediately, the texture can be less desireable.

Once cooled, transfer the yogurt into your strainer (I use this one!) and pop it in the fridge. Allow to sit for 3-8 hours. The longer it sits, the thicker it gets! I prefer about 4 hours. The whey is where all the carbs are, so removing the whey makes this THM FP. Leaving the whey (and skipping the straining) makes this THM E!

Use or discard the whey! It can be used in breads like our Livin’ on a Prayer Bread! Transfer the yogurt into a large container or separate containers! Flavor your yogurt as you see fit! I prefer mine with a doonk THM Pure Stevia and frozen berries on top!

Going forward, use this yogurt as your starter culture! The recipe keeps well in your fridge for up to 2 weeks.

Thanks for checking us out! Stay tuned for our Instant Pot Yogurt Troubleshooting post, and methods to flavor plain yogurt.

These bulk stores are great but can be overwhelming! Let us give you a list of our favorite THM buys from these bulk supply stores! These items are significantly cheaper when bought in bulk! One trip per month often significantly drops our groceries bills

• Almonds and other nuts
• Unsweetened almond milk
• Fresh berries
• Avocados
• All natural peanut butter/Kirkland
• Plain Greek yogurt/Kirkland
• Triple Zero Yogurt
• Kirkland protein bars – personal choice
• Cheese! Snack cheese, sliced cheese, shredded and brick cheeses!
• Heavy whipping cream
• Half and half
• Milk for kefir! I like 1%
• Frozen berries
• Frozen veggies, green beans, broccoli, cauliflower rice
• Eggs
• Avocado oil (significantly cheaper here!)
• Quinoa and brown rice
• Angelic sprouted bread – pack of 3
• Frozen chicken/beef (great prices!)
• Ground Turkey
• Frozen seafood (prices are much better than regular grocery stores!)
• Jimmy Dean Delights egg sandwiches are made on wheat. Not fully OP but we use them for kids or for a better option sometimes!
• Kirkland hard boiled eggs- already peeled!
• Kirkland cottage cheese
• Bake believe chocolate chips
• Rodelle cocoa powder
• Ito En green tea- one of Serenes favorites!
• Jones chicken meatballs (freezer isle)
• Kirkland stir fry blend is the bomb! Freezer isle
• Rolled oats

I plan to update this list as I come across new finds! Send me your favorites to add!