Live. Love. Sisters.

Lazy Girls Pumpkin Spice Creamer! <1 Net Carb – THM S

It’s the season of Pumpkin Spice!!! I’ve been loving everything Pumpkin. I recently learned about Pumpkin Spice Extract and have been playing with how to make a perfect coffee creamer with it! You can multiply this recipe and make it ahead, but I usually just make it single serve, right into my cup of coffee.

This recipe is THM S, low carb, less than 1 carb, keto compatible!

Pumpkin Spice Creamer

1/2 tsp Pumpkin Spice Extract (see note)

1/32 pure stevia or 1 packet truvia (to your taste!)

1 Tbsp half and half

1 tsp sunflower lecithin

2 tsp MCT oil

The sunflower lecithin and MCT together make such a creamy combination! You simply must try it!

I pop all these ingredients in my cup and zip it up with my hand-held milk frother. This this is the bomb. It eliminates the need to make a huge mess in my kitchen my getting out my blender for something like this.

If you haven’t tried sunflower lecithin. In your coffee yet, you should! This inexpensive supplement makes everything you put it in delightfully creamy. It’s rich in essential fatty acids- benefiting your liver, cholesterol and digestion. I keep mine on my counter right next to my coffee maker- and use it daily! It can be used with or without a fat source (like MCT oil) in your coffee.

*Note about extract- this is the first pumpkin spice extract I have found and tried. I use a lot of the Watkins brand extracts and love them. When buying extracts (even the Watkins brand) please read the ingredients, at times, sugar is added and I choose to avoid the sugar-added extracts to fit into my healthy lifestyle.

*Note about Stevia- Pure Stevia is incredibly sweet! You just need a tiny bit to get your coffee nice and sweet without sugar! the 1/32tsp called for here is just as sweet as 1.5 Tbsp of sugar! So go light on it and add more as you need it! We buy ours from Trim Healthy Mama, because its incredibly cost effective and an excellent pure source for Stevia Extract powder! Heres the link so you can buy some!

*Milk Frothers- These little gadgets are awesome! You can use them to zip up any coffee drink into frothy loveliness! Ive used this AeroLatte brand for years- its durable and battery operated. I love it! Heres the link for it!

Stay tuned for more from Live. Love. Sisters.

Overnight Oats Five Ways- THM E

Overnight oats are my go-to breakfast! I am a sucker for oatmeal. Well, now I am! I once only ate the maple and brown sugar package that I microwaved. But in an effort to eat a healthy version, I fell in love! Here’s why: soaking your oats, begins to break them down, and make them more easily digested. I wanted to get away from “quick oats” and added starches that thicken up your oatmeal and your waistline. So I set out to find some overnight oats that I would love. This offers me the same convenience that a packet of microwave oats has. But it’s actually healthy! Here are my five favorite overnight oats recipes and some notes about making them!

In general, all overnight oats recipes involve tossing all ingredients into a mason jar, popping the lid on, shaking up and resting in the fridge over night until you are ready to eat them. They can be enjoyed cold, or warmed in the microwave if you like warm oatmeal.

These recipes are low fat, healthy carbs and are THM E compatible. You may want to adjust the sweetener level on these depending on your tastes!

Overnight Maple Oats

1/2c oats

2/3c almond milk

1 Tbsp golden flax meal

1 Tbsp peanut flour, defatted

2/32 pure stevia* See note!* or 2 packets of truvia (can omit or lessen sweetener if using vanilla whey)

1 tsp cinnamon

1 tsp vanilla extract

1 tsp maple extract

1 scoop unflavored whey *see note* or vanilla whey protein powder

1 tsp molasses

Overnight Coconut Cream Oatmeal

1/2 c oats

1/2c unsweetened almond milk

1/2 tsp coconut extract

1/2 tsp vanilla extract

1 scoop plain *see note* or vanilla whey

1 Tbsp chia seeds

1 Tbsp unsweetened coconut shreds

1/32 tsp pure stevia extract, *see note* or a packet of truvia (can skip sweetener if using vanilla whey!)

*its important that you don’t go overboard on chia and unsweetened coconut because of the fat content *

Overnight Creamy Chocolate Oats

1/2 c oats

1/2c unsweetened almond milk

1 Tbsp cocoa powder

1/2 tsp vanilla extract

1 scoop plain *see note* or vanilla or chocolate whey

1 Tbsp Lily’s chocolate chips

Pinch of mineral salt

2/32 tsp pure stevia extract *see note* or 2 packets of truvia (can 1/2 sweetener if using flavored whey)

*its important that you don’t go overboard on Lily’s chocolate chips because of the fat content *

Overnight Berries and Cream Oats

1/2 c oats

1/2c unsweetened almond milk

1 scoop plain *see note* or vanilla whey

1 tsp vanilla extract

1 handful frozen mixed berries

1 Tbsp Chia seeds

1 tsp all fruit jam (like Polaners All Fruit)

1/32 tsp pure stevia extract *see note*, or a packet of truvia (can skip sweetener if using vanilla whey)

*its important that you don’t go overboard on chia because of the fat content *

Overnight Pumpkin Spice Oats

1/2 c oats

1/2c unsweetened almond milk

1 scoop plain *see note* or vanilla whey

1 tsp vanilla extract

2 Tbsp canned pumpkin purée (no sugar added- not pumpkin pie filling)

1 tsp pumpkin pie spice

1/32 tsp pure stevia extract *see note*, or a packet of truvia (can skip sweetener if using vanilla whey)

If you want to increase protein, creaminess, and probiotics in these recipes, you can had 1/4-1/2 c kefir! Unsweetened and low fat is best!

Notes:

Pure Stevia Extract- is a super duper sweet all natural sugar replacement! Its not fake, and its not bad for you because its derived from the stevia plant itself! Often times from the store, stevia is blended with other ingredients to make it more like sugar. If these other ingredients are xylitol or erythritol than these are other forms of natural sweeteners! But sucralose on the other hand is not. We choose to buy Trim Healthy Mama Pure Stevia Extract because it is pure, and super cost effective! A typical dose of stevia is 1/32 tsp and is called a “Doonk” by Trim Healthy Mama authors Serene and Pearl. Heres the link to their store where you can buy some!

Peanut Flour, Defatted- This is an awesome way to get both protein and peanut flavor into your foods without the fat and excessive calories! You can also make a peanut butter with it by adding some water and some sweetener (Stay tuned for future recipe to come!) We buy ours from Trim Healthy Mama because its a pure source without added sugars! If you chose to buy elsewhere, check the ingredients to be sure sugar has not been added! Heres the link to their store where you can buy some!

Unflavored Whey- unflavored whey is a great addition in your kitchen because you can use it in nearly anything! Its SO versatile! We choose to use Trim Healthy Mama Unflavored Whey because its pure, without nasty additives and is very much a cost effective option in our kitchens! Heres the link to their store where you can buy some!

Good Girl Moonshine Concentrate! THM FP

Lazy Girls Good Girl Moonshine Concentrate- THM FP

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Good Girl Moonshine (GGMS) is a health boosting drink created by Trim Healthy Mama authors which seems to have taken over Pinterest. It contains two health boosting ingredients- ginger and apple cider vinegar.

Often the ginger and ACV are paired with a natural sweetener of choice which takes the “bite” out of the ACV and the makes it into a perfectly sweet- tart refreshing drink for all day!

Well, I’m a lazy girl, I like my food and drink to be of the “grab and go” variety. I found recipes all over for GGMS but I was too lazy to get out all the ingredients for just one drink. So I made a concentrate which I’ve been using ever since!

1 bai tea (see note!)
1-2 tsp ginger powder (see note!)
1/4 c. Natural Apple Cider Vinegar (See note!)
Optional- squeeze half a lemon or a lime in there! For added citrus flavor and tang!

Put these all in a shake cup, or a quart jar. Shake it up. The sweetness of the tea is enough for me, but you may like a packet of truvia or so to sweeten it more)

To dilute your concentrate, pour ice into your cup, fill the bottom 1/4 with your concentrate and then fill the rest with water! You can adjust the ratio to suit your needs, a s written it makes 4 or 5 quarts of GGMS 👍🏻

Notes –
Regarding the Bai tea- these teas are “on plan” as they are sweetened with stevia and erythritol. Change up the flavors as you like! My favorites are the blueberry one and the pomegranate!

Regarding the ginger powder, I have heard that many brands do not dissolve well. I use Watkins and feel that it dissolves just fine! Fresh ginger is often called for in GGMS recipes, but it’s just too much work for me, so I use powdered!

Regarding ACV, the natural ones are what you want. They say on them “with the mother” which is a sediment on the bottom of the bottle. Give the bottle a shake before you pour it. That’s where the highest content of nutritional value is so you want it in your drink! The mother, will settle in your concentrate. So give it a little shake before you dilute your drink.

Sourdough Waffle! Low Fat! THM E

I’ve been playing around with things to use sourdough starter for, since I always have it going on my countertop and don’t always need bread! This recipe can be used for a single serve large waffle, or for a couple of pancakes! This recipe is low fat, healthy carbs and can be used in the THM E setting.

1 cup sour dough starter

1 tbsp pyure or THM super sweet blend

1/2 tbsp cinnamon

1 tsp vanilla

pinch of mineral salt

Whisk together and pour into a waffle iron for 2-4 minutes (depending on your waffle iron! Mine takes 4 minutes)

I do suggest spraying your waffle iron with coconut oil spray. If making as pancakes, use a little coconut oil in the pan!

This recipe does not have sufficient protein as a source in its own. The sourdough flavor pairs really nicely with some cottage cheese and berries. You could add a protein filled drink like collagen and coffee or a whey protein shake!

Strawberry Kefir Cheesecake THM S

I love kefir. I love the benefits of kefir. My kids love kefir – they fight me for it! My husband on the other hand hates it! I decided to try to dress up the kefir in a way that he would love! Behold, the strawberry kefir cheesecake! This cheesecake has a rich chocolatey crust topped with a luscious strawberry filling. This is a great recipe if you have let your kefir sit on the counter too long too! You will need kefir cheese for this recipe, so it does take some planning ahead. The whole family devoured this cheesecake and didn’t even know all the goodness hiding in there! It is a decadent, Trim Healthy Mama S, low carb, & Keto compatible desert that you can feel good about eating on the inside and out!

Strawberry Kefir Cheesecake
You will need to strain the whey out of the kefir for this recipe. Line a plastic strainer with coffee filters, and place over a plastic or glass mixing bowl. Pour a quart jar of double fermented kefir into the lined strainer, allow to sit until the kefir is separated and forms a thick creamy kefir cheese. Don’t through out the whey! Save the liquid gold for this recipe. Livin’ on a Prayer Breadmaker Bread
Chocolate Crust
2 cups of almond flour
1/8 tsp salt
2 Tbsp of butter
1 egg
¼ cup cocoa powder
½ c swerve or THM gentle sweet
Line a spring form pan with parchment paper. Melt the butter, combine with the remaining ingredients. Press into a round pie pan and bake at 350 for 10-15 minutes. Let cool completely.

For the filling
5 tbsp cool water
5 tbsp boiled water
2 tbsp gelatin
1 1/2 cup kefir cheese
16 oz softened cream cheese
2 tbsp gentle sweet
Dash( or two of vanilla)

Soften the gelatin in the cool water. Then start mixing the softened cream cheese and the kefir cheese in your mixer, add in the gentle sweet and the vanilla. Add the boiled water to the gelatin to completely dissolve. When the gelatin is cool , add to the cheese mixture and whip.
To add a strawberry swirl: I divided the cream cheese mixture in half. Poured the first half on top of my cooled crust. To the second half I added some trim belly jelly (from the THM cookbook) to taste, and layered it on top. To add the swirl I dolloped trim belly jelly and swirled with a knife. OR, you could just top with sliced strawberries and 85% chocolate shavings. Refrigerate until it sets up, and then enjoy

Livin’ on a Prayer Breadmaker Bread THM E

54CE2287-B22D-4845-BF3D-BB9031205AF9 Yikes! I’m out of bread! Ever had one of those moments? Our TEENY, TINY town has no grocery store for 20 miles. Thank goodness for my bread maker! I needed something hearty to feed my children for supper, and came up with this amazingly soft, squishy bread. I called this recipe living on a prayer bread, because I didn’t have enough sprouted flour for the whole recipe, I filled in the rest with oats ground in my coffee maker, and prayed it would work out! IT DID! It was so yummy, there wasn’t any left over! This bread is THM – E, and children approved! You can add extra protein ( and flavor) to this bread if you have left over kefir whey by replacing some or all of the liquid in the recipe.

For a 2 pound loaf:

1 3/4 cold water or kefir whey

3 tbsp cold butter

1/4 c honey

1 1/2 tsp salt

3 cups sprouted wheat flour

1 1/4 cups oats ground into flour in a food processor

1 1/2 tbsp active dry yeast

Combine all ingredients in the bread machine. And use whole wheat setting. If baking, line a bread pan with parchment paper and form into a loaf. I like to let it rise under one of my big rubber made food containers until the dough doubles in size and bake at 375 for about 30 minutes. Try to let cool before eating…. try. It’s so soft and fluffy it won’t last long. Enjoy,

love, Laura.

Maple Nut Fudge! THM S

Maple Nut Fudge! Low Carb, Keto recipe! THM S compatible!

I was inspired by keto fat-bombs. Chocolate keto fat bombs are a staple in my house. I have them, in my fridge at all times! But I wanted to play with more flavors and was thinking about how I could make a fall version. I’ve previously played with chocolate plus extracts like coconut and raspberry, and added unsweetened coconut shreds or chopped nuts. And it’s always great! I somehow strayed from chocolate and landed on Maple Nut Fudge.

This is a quick and easy recipe really delivers! It keeps great in the fridge and they make a quick in between meal snack to lessen your chances of being hangry! I also use it to finish an S meal, and soothe my sweet tooth!

Take 1/2c coconut oil (refined or unrefined!) and melt it. Stir in 2 T natural no sugar added peanut butter, 2 T defatted peanut flour, 1-2 packets of truvia, 1 tsp maple extract! I pour into candy molds and sprinkle with mixed nuts! But you could pour it into a small parchment lined pan, sprinkle with mixed nuts and cut it like traditional fudge. I keep these babies in the fridge and I enjoy them cold! Storing at room temp results in a messy snack.

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Five ways to use Maple extract this fall!

Five things to do with Maple extract!
Fall has arrived!! Leaves outside my house have been turning and pumpkin recipes are abundant! And while I love pumpkin, I wanted to highlight another delightful fall flavor for everyone who doesn’t love pumpkin (gasp!) or just wants to try something new!

1. Easiest by far is to put 1/2tsp of maple extract into your coffee. This is an excellent addition to your coffee, just as maple syrup is delicious on top of pancakes!

2. Cinnamon and Maple Overnight Oats! Soaking grains allows them to break down a bit, making them more easily digested! Since the oats have started to break down, you can now absorb more nutrients from the oats. It also makes mornings faster, because you can grab and go! I like my oats cold, but my husband likes them warm! If you like your oatmeal warm, just pop it from the fridge, into the microwave for a minute in the morning. Coming soon- a post with recipes for my favorite overnight oats 5 ways, the first is Cinnamon Maple Oats! For today, 1/2c oats, 2/3c almond milk, 1 T golden flax meal, 1 T peanut flour, 2 doonks pure stevia, 1 tsp cinnamon, 1 tsp vanilla extract , 1 teaspoon maple extract, 1 scoop unflavored whey protein powder, and 1tsp molasses. Shake it up in a container with a lid- let sit overnight in the fridge!

3. Maple Nut Fudge! This a quick and easy recipe that really delivers! It keeps great in the fridge and they make a quick in between meal snack to lessen your chances of being hangry! Take 1/2c coconut oil (refined or unrefined!) and melt it. Stir in 2 T natural no sugar added peanut butter, 2 T defatted peanut flour, 1-2 packets of truvia, 1 tsp maple extract! I pour into candy molds and sprinkle with mixed nuts! But you could pour it into a small parchment lined pan, sprinkle with mixed nuts and cut it like traditional fudge. I keep these babies in the fridge and I enjoy them cold! Storing at room temp results in a messy snack.

4. Have a hot oil warmer? Pop 1/2 tsp maple extract in your oil warmer, and let your kitchen smell like you’ve just cooked up a fall snack! It’s awesome, and makes the house feel warm and cozy.

5. Maple coffee cake in a mug! This easy recipe is THM-S and makes a nice fall breakfast! 1 Tbsp coconut oil melted in your mug. Then whisk in 1 egg, 1.5 Tbsp coconut flour, 1 tsp maple extract, 1/8 tsp baking powder, 1-2 packets of truvia, 1/2 tsp cinnamon, 2 Tbsp Greek yogurt and microwave for 60-90 seconds! This mug cake is so tasty on a fall morning with some coffee! I’d suggest mixing some collagen into your coffee for an extra protein boost, as it’s written, this is under ten grams of protein and not enough for a meal, but it could work as a snack! Picture coming soon!

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Healthy Alcohol Consumption

Healthy Alcohol Consumption- Alcohol Consumption During Weight loss- Alcohol Consumption and Trim Healthy Mama

Low Glycemic Impact, Keto, THM friendly

When I started low glycemic impact eating for weight loss, I had this question and did a fair amount of reading/research on the topic. Many resources will tell you that light beers and dry wines are okay in moderation. Some resources will tell you that since liquors are better because some have zero carbs. But I still had questions. Which wine is best? What foods should I pair it with? Is alcohol ever okay? I spent some time reading and researching and these are my two cents on the topic.

Wines. The section of wines out there is vast and it could be easy to grab some sugar filled wines by accident. Let me give you some guidelines. If it tastes sweet, it’s best avoided. Most bubbly wines are also best avoided, with the exception of a true champagne which is a dry white wine.

Most wines do not include nutritional content, so you won’t be able to just look at the bottle. Let me provide some examples!
Red wines to try-
Merlot
Cabernet
Shiraz
Pinot noir
Red wines to avoid-
Sherry
Port wines
Blends with berries “like blackberry merlot” often filled with extra sugars

White wines to try-
Chardonnay
Pinot Grigio
Sauvignon blanc
White wines to avoid-
Reisling
Moscato
“Ice wines” are also often filled with sugars
Again, fruit blends will have high sugars

What about the hard stuff?

Non-sugary alcohol paired with zero sugar drinks (la croix, zevia) are okay again, in moderation. These alcohols had sugars in them, which underwent fermentation and now will minimally impact your blood sugar. These non sugary alcohols should be unflavored vodkas, rums, exc. the flavored stuff is often sugar filled.

Now- onto BEER! Many of us, or of our husbands cant imagine giving up our beer. We are in this for the long haul right? This is a lifestyle, and we have to be able to live and enjoy life. Therefore, beer is NOT off the table. Light beer are best because they have lower carbs than the rest. I would not advise drinking beer frequently however, due to the fact that it is empty carbs and calories. Don’t let this hold you back from enjoying an IPA or a stout at a celebration, moderation is the key word here.

However, my 2 cents… alcohol is a fuel to. It has to be burned as well. So if I chose to drink, I pair it with foods that are both low carb and low fat (THM FP meals), and in moderation. Pairing with carbs will cause the carbs to be stored, so the alcohol can be burned. Pairing with fat, will cause the fat to be stored so the alcohol can be burned. If you choose to pair alcohol with healthy carbs (THM E meals) or healthy fat meals (THM S meals), just know it’s not as friendly for weight loss and keep it in moderation! Enjoy celebrations and enjoy your life, making wise choices about which alcohol you choose to consume.

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Lily’s Copycat Chocolate! THM S

Lily’s chocolate is a staple in my home. At the local grocery store, where I live its over 4$ a bar! Makes it hard for me to keep it in the house. After some experimentation, I have found a solution for about 1$ per oz (could be cheaper if you buy in bulk) versus almost 2$ an oz at the store. This recipe is THM S compatible!

1c cocoa butter (make sure you buy for consumption, this is also sold as cosmetic grade for making beauty products/lotions)
3/4c cocoa powder (can use dark cocoa for dark chocolate)
6 tsp of erythritol/stevia blend (Pyure or THM Super Sweet) ground to a powder in a coffee grinder OR 6 doonks pure stevia
3 pinches mineral salt

Melt in a cacao butter double broiler (No. Not the microwave. You’d risk burning the cacao butter) then stir everything else in. Add any flavors you may like (some ideas raspberry extract, chopped nuts, peanut flour, or unsweetened coconut flakes -I can’t wait to try adding coconut extract !!) or just leave the plain.

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Pour into molds – I used muffin tins- Refridgerate to cool them.

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This is great portion control for me, instead of eating the entire Lily’s bar I eat one of these, which is like 1/4 of a Lily’s bar- depending how thick you make them!! I like these best cold, straight out of the fridge. The consistency isn’t quite the same when they are room temperature, something I am still working on!

-I plan to play around and make a milk chocolate version, as it is written, this is more like the Lily’s “original” version.

-You may like more stevia or stevia blend than this is written here, but this is how I prefer it! I prefer to use the pure stevia in my recipe, because it dissolves so easily and I am used to the taste. Newbies to stevia, may prefer the taste of stevia/erythritol blends like Pyure.

-A “doonk” is a pet name for the measurement 1/32 tsp given this nickname by the original Trim Healthy Mama’s, Serene and Pearl.

Go now and enjoy yourselves some Low Carb Chocolate!

Live. Love. Sisters.

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