THM Blog

Coach Barb’s Copy-cat No-Carb AND Slo-Carb Easy Breads (FP or E)

~ Midwest Storyteller

I fully disclose that as a Certified Lifestyle Coach I do, at times, receive monetary compensation as such. See The Fine Print on the “About Me” page of this blog.

Food Freedom with Coach Barb www.midweststoryteller.com

I am super thrilled to be writing this post – and just a tad riddled with guilt.  I love it when I hit a home run in the kitchen!  I’ve invented many a recipe in my time and, believe me, they were not all worthy of winning three “golden ladles” such as my soup here, or of getting a 5-star review from those gathered at the table, if you know what I mean.

There’s a story behind everything here on the blog and this is where the guilt comes in.  It was a dark and stormy night…just kidding.

One of the more recent additions to the Trim Healthy Mama line of products has been “No-Carb Easy Bread”, a packet bread mix that when blended with a couple of simple ingredients, is poured right into the pan to bake.  When they say “easy”, they mean easy, as in whisk three things in a bowl and bake!  BONUS:  It’s Fuel Pull, so it can be enjoyed with FP or any other “S” and “E” meals on plan.  It can be baked in a loaf or as buns.

As with everything in THM world, it will not spike blood sugar, so that makes it great for people watching that who may not even be aware of what the THM plan is all about. 

I ordered a couple of packets to try and I was not only thrilled with the simplicity, but also the flavor.  I knew this could easily become my “go-to” substitute for the morning English muffin, the hamburger bun, whenever I needed an on-plan bread.  I could butter it up for an “S”, fill it up with lean meat and greens for sandwich and keep it FP or toast it to have alongside a delicious “E” soup like this one.

I spotted my dilemma.  I’d only ordered two bags.  I could see myself constantly running out of this and wishing for more.  We’re budget conscious around here.  Shipping costs add up and I usually make my THM orders when I have several things I need.

I set my mind to coming up with a mix of my own that would come as close to Serene and Pearl’s as possible (without having to making as many attempts in my kitchen to get it right as Pearl says she did). 

No-Carb and Slow-Carb Easy Breads www.midweststoryteller.com

I make up about six recipes of the dry mix at a time and put them into quart freezer bags upon which I’ve written the additions, oven temperature and baking time.  This way, I don’t even have to pull out a recipe.  I just grab, mix, pour and bake. Then, I made a discovery. After doing some number crunching with fats and carbs and realizing that I mis-read something, I found all those bags of mix were actually “E” and not “FP”!

Anyone who knows me knows that I don’t throw away perfectly good food, so I began enjoying it as an “E”, especially in bun form. Hey, we all need more “E” meals, right? I shared it with my clients and a even made up “E” sandwiches on buns and took them to a soup ‘n sandwich dinner party and they were a hit. The hostess’ hubby took a leftover sandwich to work the next day and bragged on it, saying he could eat that bread anytime!

Now I needed to work on a “FP” version because I am determined to help my clients keep their THM life simple and I never wanted them to feel “stuck” if they run out of pre-packaged items. After a few attempts that weren’t quite what I had in mind and some further crunching on the calculator, I came up with a mix that works. You may think it can’t compare to THM’s No-Carb Easy Bread, but if, by chance, you even prefer it, then I’m sorry, Serene and Pearl – I love you and I didn’t mean to show you up.

DISCLAIMER:  I totally guessed at this.  I haven’t been down in Tennessee rooting through dumpsters at the THM facilities.  I don’t know how this happened other than to say it was a shot in the dark.  I’ve no intentions of selling it, so I don’t see any reason to end up standing in front of a judge.  It can’t be the same recipe, because I’ve never seen the real recipe. 

Try both recipes and see if you like them.  I’ve grown to love making it up into buns as pictured because it seems more versatile for our needs.  There is a slight tweak to make if you do these the way I do, so be sure to read the notes and see the weird bun pan in the photo.  If this bread saves you money, makes your life simpler and keeps you away from “frankenfood” breads, that’s great.  You could literally whip up a batch every day and never strain a wrist.  If it’s not quite your thing, then by all means go for the real thing and order up some “No Carb Easy Bread” from Trim Healthy Mama.

I’m offering you a free printable with both recipes on one sheet so that you can jump right in and make both breads.

TIP: When I made the “E” sandwiches, I used a Laughing Cow light cheese wedge to spread over the two halves of the fun. Half of the sandwiches I then drizzled balsamic glaze onto the Laughing Cow for a sweeter flavor and on the other half, I generously added the Kickin’ Dippin’ Sauce, Dip or Dressing (page 518, Trim Healthy Table) for those who like a more spicy flavor. (I added a little gluccie to the blender when making this to make it a bit thicker.) I had the deli slice my provolone cheese on the #1 thickness so that I could keep the fat on the sandwich to a minimum by using one slice. Lettuce leaves and mesquite deli turkey breast completed the tasty “E” sandwich.

Here are both recipes. Don’t forget your free printable below.

Coach Barb’s Copy-cat No-Carb Easy Bread       “FP”

1 1/3 cup egg whites (I use carton type for this)

1 package of dry mix (see the mixture below)

¾ cup water

In a large mixing bowl, whisk egg whites vigorously for 60 seconds until very frothy.

Add dry mix and water; whisk until well combined.

Pour into a parchment lined 9”X5” loaf pan..  Carve a large “X” across the top.  Or, pour into 6 or 7 holes of a silicone mesh 4” bun pan.  Bake at 450 degrees for 50-60 minutes for bread or for 20-25 minutes for buns.  Use convection setting if you have it and reduce the cooking time accordingly.  (I do bread for 50 minutes and buns for 20 minutes on convection.)

Grasp the edges of the parchment paper, lift the loaf from the pan and place on a cooling rack as soon as it is finished baking.  Peel away the parchment and cool completely.  If using a mesh-style bun pan, allow to cool ten minutes in the pan and they should “peel” from the mesh cleanly.


Dry Mix
1/2 cup oat fiber

1/2 cup golden flax meal

1/2 cup whole husk psyllium flakes

1/2 cup unblanched almond flour

2 teaspoons aluminum-free baking powder

2 teaspoons nutritional yeast

1 teaspoon erythritol

½ teaspoon mineral salt

2 doonks Pure Stevia extract

Now for the version that gives you all those good carbs!

Coach Barb’s Slow-Carb Easy Bread “E”

1 1/3 cup egg whites (I use carton type for this)

1 package of dry mix (see the mixture below)

¾ cup water

In a large mixing bowl, whisk egg whites vigorously for 60 seconds until very frothy.

Add dry mix and water; whisk until well combined.

Pour into 9”X5” loaf pan lined with parchment paper.  Carve a large “X” across the top.  Or, pour into 6 or 7 parchment lined holes of a 4” bun pan.  Bake at 450 degrees for 50 minutes to an hour for bread or for 20-25 minutes for buns.  Use convection setting if you have it and reduce the cooking time accordingly.  (I do my loaf for 50 minutes and my buns for 20 minutes on convection.)

Take hold of the edges of the parchment paper and lift the loaf from the pan and place on a cooling rack as soon as it is finished baking.  Peel away the parchment and allow to cool completely.  If using the mesh-style bun pan, allow the buns to cool ten minutes in the pan and then they will peel away from the mesh without pulling apart.

Dry Mix

4 ounces oat flour  (or 1 cup, plus 2 tablespoons)

¼ cup golden flax meal

¼ cup psyllium husk flakes (add two more tablespoons if making buns in the mesh style pan – See notes)

1 tablespoon unblanched almond flour

2 teaspoons aluminum-free baking powder

2 teaspoons nutritional yeast

1 teaspoon erythritol

½ teaspoon mineral salt

2 doonks Pure Stevia extract

NOTES:  I had trouble finding a bun pan with holes large enough for what I considered a hamburger sized bun.  I ended up with the one in the photo which I found on Amazon.  Even though the description said “mesh”, I was not prepared for the rolled up thing that arrived – the limp and floppy thing you see here.  I had my serious doubts as to whether it could even be used for such a loose dough as this.  I did end up stirring in 2 additional tablespoons of the psyllium husk flakes to make the dough thicken a little before spooning into the holes.   I also thought the buns might not want to come out of the pan, but let them cool 10 minutes and you’ll be able to “peel” them right off the mesh!  Strangest item of cookware I’ve ever bought!  If you like a taller bun, then be sure to fill only 6 holes rather than 7.  Look for something which has holes in the 4” range if you want more of a bun rather than a muffin size.  Here’s the link to the one I ordered.

YIELD:  6 or 7 buns or 1 loaf of bread.

Grab that FREE PRINTABLE RECIPE!

I give full credit and honors to Pearl Barrett and Serene Allison for the inspiration for these recipes and for their great products at TrimHealthyMama.com such as No-Carb Easy Bread mix. Thank you for all you do to help others live a healthy life!

If you need support in your journey to better health and weight loss, head to the Contact page or my Food Freedom pages on Facebook and Mewe and let me know.  I’ll give you all the info on group sessions which I conduct locally in person on a weekly basis.  Private coaching can be done in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

The Trim Healthy Mama Plan is a great way to boost your immune system, reduce inflammation, and certainly to lose weight if you need to do that. 

Leave a comment and let me know how you like the bread and what is your favorite way to enjoy it.

It’s fun to try something new, especially when it’s this easy! 

Lil’ Snookie’s Favorite Autumn Soup  (a simple THM “E” recipe)

Lil' Snookie's Favorite Autumn Soup www.midweststoryteller.com
~ Midwest Storyteller

I fully disclose that as a Certified Lifestyle Coach I do, at times, receive monetary compensation as such. See The Fine Print on the “About Me” page of this blog.

We eat soup year-round at our house.  We’re just soup lovers.  This one has always been a favorite, but it has made it BIG with the toddler at the table!  Originally, I started with a recipe from an old Betty Crocker cookbook, but I can’t find it in the newer cookbooks, nor can I find the recipe online anymore. I’ll just give credit to “Betty” for its origins though I have done my own tweaks over the years and so have had to do very little to make it Trim Healthy Mama plan-friendly.

Food Freedom with Coach Barb www.midweststoryteller.com

The name?  Well, when my Lil’ Snookie, who is here for lunch almost every day, graduated to solid foods and could manage it, I was sure to chop the veggies small in this soup so I could feed it to him.  He was one to talk early and often and as soon as he figured out how, he was calling out “Soup!” and we all knew exactly which soup he meant.  Even on his way home at night, when Pookie would tell him they were going home to have some supper, he would shout from the carseat, “Make soup!” and this was the one he wanted.

So, as these autumn days march on and prepare to turn into winter ones, I thought I’d share the soup with you. 

Personally, I feel that my “Creamy Leek Soup with Chicken and Sweet Potatoes”, found here, is the best soup ever invented by me or anyone else (and it’s a repeat contest winner), but I’m not going to start an argument with Lil’ Snookie over it.

I’m offering you a free printable recipe so that you can jump right in and make the soup and beside it, you’ll find some encouraging thoughts you may also want to include as a page in your recipe binder to lift you up on “those days” when you are blessed to be cooking for your family.  Just click on the banner below and both will print on one sheet.

Lil' Snookie's Favorite Autumn Soup www.midweststoryteller.com

Lil’ Snookie’s Favorite Autumn Soup       “E”

1 pound 96% lean ground beef or venison  (see notes)

1 cup chopped onion

4 cups water

1 cup chopped carrots

1 cup chopped celery (make these small)

1 cup cubed to 1/2″ Yukon Gold or purple potatoes

2-3 teaspoons applewood smoked sea salt or mineral salt and add a dash of liquid smoke  (see notes)

1 teaspoon bottled brown bouquet sauce

1 bay leaf

1/4 teaspoon dried basil

6 tomatoes (peeled fresh and chopped, frozen from your garden or two 14 ounce cans diced tomatoes)

Instructions

  1. In a large saucepan or Dutch oven, cook and stir meat until brown.  Drain off any fat and if you did not use the super lean meat, place in a strainer and pour hot water over it.
  2. Add onions.  Cook and stir with meat until they’re  tender, about 5 minutes.  Add remaining ingredients except for the tomatoes.  Heat to boiling and reduce heat.  Cover and simmer for 20 minutes.  
  3. Add tomatoes.  Cover and simmer 5-10 minutes longer.  Remove the bay leaf and serve.  

NOTES:  You could also try using lean ground turkey.  Salt the soup to taste, remembering that canned tomatoes already have salt and your garden ones will need more seasoning.  Don’t be tempted to use more veggies in this soup.  I tried and this not only raises the carbs too much but also just doesn’t taste right.  If you prep meat by browning ahead of time, this recipe goes fast.  Double or triple to have in the freezer or pressure can it!

YIELD:  6 servings.

Don’t forget to round out your meal with a nice green salad with a “FP” or “E” dressing and then maybe even sip on a nice collagen trimmy. Enjoy!

If you need support in your journey to better health and weight loss, head to the Contact page and let me know.  I’ll give you all the info on group sessions which I conduct locally in person on a weekly basis.  Private coaching can be done in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

The Trim Healthy Mama Plan is a great way to boost your immune system and we all need that right now, don’t we?  Leave a comment and let me know how you like the soup and tell me what your “go to” soup is for the fall and winter months.

It’s a joyous season ahead, and we can all enjoy it in a healthier way if we are willing to learn and try new and better things. 

Feasting the Trim Healthy Way:  A Thanksgiving Menu

~ Midwest Storyteller

When I first started to really eat healthy, like many other people, one of my thoughts was “What in the world am I going to eat on Thanksgiving and Christmas?”  It’s all “frankenfood” – or haven’t you noticed?

At first, I just considered it a time to splurge and I knew I had the grit and determination to get back on track afterward.  After a year or two of that, I realized it wasn’t worth it.  I felt horrible after those meals!

These last few years, I’ve developed a plan that enables me to indulge in all the yummy foods without feeling the least bit deprived on the holidays.  Deprived is something I have no intention of being.  I am a volume eater and I can really put the stuff away!

Now, as a THM Certified Lifestyle Coach, I knew my clients needed to be able to do the same.  Most of them have never been through an entire holiday season during which they needed to try to stay on plan. 

That’s why we’ve been focusing lately on how to put together a fabulous Thanksgiving meal that won’t raise your blood sugar, mess with your hormones or negatively affect your health in any way.  We all acknowledge that it is a day of feasting and there may be a level of calorie intake that doesn’t occur during average daily living, but that doesn’t mean the ingredients have to be destructive to our health.  Also, in THM eating, “crossover” (XO) meals might not help with weight loss, but they are definitely on plan and after all – it’s a feast!

Some of the recipes I’ll be mentioning here are from the Trim Healthy Mama cookbooks.  They are such a valuable resource even for those of you who may not be interested in losing weight or doing the plan, but who are interested in fabulous and simple recipes for real families living real lives who want to be healthier.  You can find them here or you can also check with your public library or places such as eBay and maybe catch a bargain.  I use all three of their cookbooks all the time, so this has proven to be a great investment.

NOTE:  The Trim Healthy Mama site is down as I am typing this due to the mad rush caused by their Cyber Monday sale, so please be patient.

In my weekly Food Freedom group sessions, we’ve been focusing on the countdown to Thanksgiving by demonstrating and taste-testing a different recipe each week leading up to the big event.  Here’s the menu that my class taste-tested and agreed would let them feast while staying on plan.

THM Pumpkin Silk Pie www.midweststoryteller.com

Trim Healthy Thanksgiving Menu

Grandma’s Secret Turkey Recipe:  Trim Healthy Mama Facebook page post of November 15, 2021

Coach Barb’s Stuffing-to-End-All-Stuffings:  Coming soon to Midwest Storyteller.

Mashed Fotatoes:  Trim Healthy Mama Cookbook, page 219

Basic Gravy:  Trim Healthy Mama Cookbook, page 483

Green Bean Casserole:  Trim Healthy Mama Facebook page post of November 1, 2021   There is also a slow-cooker verson in the post of November 21, 2021.

Macafoni & Cheese:  Trim Healthy Mama Facebook page post of October 29th, 2021

Pumpkin Silk Pie:   “Trim Healthy Table”, pages 410-411.

Pumpkin Muffins:  “Trim Healthy Future”, page 272 (Icing on page 372).

Let’s review each one:

Turkey:  That’s a given in most households at Thanksgiving and it’s a great healthy choice.  We’ve been brining the bird at our house for years and recently I noticed on the Trim Healthy Mama Facebook page that they have brining instructions that are very similar to what we are used to doing.  Scared of having a dry bird and ending up with a scene at the big dinner that resembles the one in the Christmas Vacation movie?  Brining is simple and totally prevents this disaster.  See the THM version here.

Coach Barb’s Stuffing-to-End-All Stuffings:  All I can say here is that I’m gonna try.  I have adapted my stuffing recipe to fit the THM plan as a crossover (XO) and I think it’s the best stuff ever.  There are two camps when it comes to stuffing and mine falls into the “throw-everything-in-there-but-the-kitchen-sink” category. Some folks are fall into the “brothy-bread-with-some-seasoning-and-you-might-need-a-spoon” category. I’ll try to get the recipe posted here before the big day.  If you’ve been eating healthy for a while, you know there will need to be some bread changes here from the type of stuffing you grew up with or the boxed version.

Mashed Fotatoes:   There are a lot of recipes out there that call for substituting cauliflower for those high-glycemic, carb-bomb taters we were all taught to eat, but this one is yummy.  It’s found on page 219 of “Trim Healthy Mama Cookbook”.  I make it exactly as directed.  The only tip I can offer here is to stick close during the cooking process and then get the cauliflower straight into a colander and toss well right away to get every last bit of water out.  That is the most important thing to remember.

Basic Gravy:  This gravy is delicious and it’s a Fuel Pull (FP) or can be made with pan drippings and/or heavy cream to make it even more delightful.  Doing this will, of course, swing it over into the “S” category, but hey!  It’s Thanksgiving!  Check it out on page 483 of “Trim Healthy Mama Cookbook”.

Green Bean Casserole:  This one recently popped up on the Trim Healthy Mama Facebook page and I couldn’t resist demonstrating it for my class.  It was a hit, so you can get the recipe from the THM Facebook page post of November 1, 2021 or use the slow-cooker version in the post on November 21, 2021.

Macafoni and Cheese:  I confess to not having tried this one yet, but it looks and sounds so yummy that it is on my list to make soon.  I also spotted it on the THM Facebook page post of October 29, 2021.

Pumpkin Silk Pie:  We were all so impressed at how decadent this simple pie is.  You can also make it into squares, but I tend to think of Thanksgiving as Pie Time, don’t you?  The crust, made with almond flour, is a mixture that goes from the food processor into the pan and is pressed into place with your fingers.  The filling goes into the blender, which takes the pumpkin from its usual fibrous texture into a smooth-as-silk delight.  I topped mine with homemade whipped cream by simply pouring the cream into the mixer, adding 1/8 Tablespoon of salt, a tablespoon or two of Gentle Sweet, a splash of vanilla extract and a tiny bit of freshly ground nutmeg and whipping on high speed.  I can’t say enough good things about this pie!  (see photo.) You’ll find it in “Trim Healthy Table” on pages 410-411.

Pumpkin Muffins:  If you absolutely don’t have enough time to make the pie for this special occasion, try this recipe on page 272 if “Trim Healthy Future”.  They are a super-simple dump ‘n stir type of recipe and the Cream Cheese Icing (with the Maple Burst flavoring added) on page 372 is the perfect crowning glory.  These are so easy and so yummy that I could seriously form an addiction to this healthy dessert and have to start hoarding cans of pumpkin.

If you need support in your journey to better health and/or weight loss, head to the Contact page and let me know.  I’ll give you all the info on group sessions which I conduct locally in person on a weekly basis.  Private coaching can be done in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

The Trim Healthy Mama Plan is a great way to boost your immune system and we all need that right now, don’t we?  Leave a comment when you try these great recipes and tell me how you like them.

Offer up some extra thanks this season to the One who blesses us with all good things!

Make Ahead Packets to Save Your Trim Healthy Sanity

~ Midwest Storyteller

[NOTE:  I openly disclose on this blog that as a certified lifestyle coach through Trim Healthy Mama, I may receive financial benefit from those who desire to enlist my services privately or in a group setting.]

I’ve learned to love to cook.  It wasn’t always so.  It wasn’t always easy.  A combination of things has made my kitchen efforts frustrating through the years.

One would think, growing up on a farm with a nine-member household, I would have learned to be an excellent cook right off the bat.  However with five sisters who were quite a bit older, there were enough of them to fill up the kitchen and I’m sure my mom preferred I not be underfoot.  After they all began to leave home on their journey through life, I think my mom must have been relieved not to be making soup in a wash basin anymore and to have the kitchen to herself.  I poked around in there, fixed myself after-school snacks and helped out when company came, but the skills you get from daily having to sling hash and get it all on the table hot and ready was a training that I missed.

Then, I married Smuffy.  Smuffy’s mama had spoiled him rotten in the food category.  He’d lived a life where all he had to do was sigh and whisper that he wouldn’t mind a little bit of this or a small dab of that and it appeared before him in no time at all accompanied by about a dozen other delights he hadn’t even asked for.

I thought I hated to cook and that I was bad at it.  Yet, there was always a certain sense of adventure when it came to foods and I’d often find myself thinking that I wanted to try to make something new and exciting I’d tasted at a party or seen in a magazine.  Plus, I have a huge appetite and just plain love to eat.

Another factor that tripped me up on my road to being a good cook was the fact that I tend to be distracted.  Forgetting to thaw things out, neglecting to turn the burner down, not setting the timer – these were only a few of the things that made me wish we could just eat out all the time.

In hindsight, I’m thankful that the budget prohibited that because I see so many people who are enmeshed in the restaurant culture and most of them are barely able to waddle back and forth to their cars or are afflicted with a myriad of health problems.

Necessity being the mother of invention, I learned to be a really good cook over time and that Pookie of mine – she can really put the love on a meal.  However, distraction is still a problem for me, especially now that Lil’ Snookie is here demanding my attention.  I’ve learned to do a lot of simple prep-ahead things to make throwing yummy meals together less of a strain.

Since health is a major concern, I avoid pre-made and pre-mixed items that are always loaded with sugar or other ingredients that aren’t going to lead us down the road to better health.  Grabbing each and every tiny little ingredient out of the pantry or spice cabinet slows me down and frustrates me when I’m cooking.

I know I could always parcel out things into little snack baggies to have them ready to dump into recipes, but they slip and slide and are difficult for me to keep organized.  I thought I’d share this great find that is helping me cut down on steps and stress.

Mix Packets

These great mini craft paper bags with resealable lock seal zipper and transparent windows were an Amazon find and are from Kingrol. They are 3/5 X 5.5 inches. This is the smallest of three sizes and is just right for that small amount of “mix” you want to grab and whip up something quick. They are reusable. If you prefer not to buy from Amazon, you can do a search and probably find them elsewhere online.

These are great for the dry ingredients that go into so many things – taco seasoning, Wonder Wraps, my Chocolate Collagen Trimmy and my oatmeal fixin’s, to name a few.

The bags are made of high-quality kraft paper with food grade PE inner membrane.  Sturdy, waterproof and leak-proof, they should keep the contents from moisture and offer good shelf life.

They were advertised to have a stand-up design.  This must be a feature on the medium and large bags only, because the smaller size I ordered do not have a gusseted bottom.  I like that they have a little rectangle matte window that allows me to get a glimpse of the contents and save time when snatching them out of the cupboard.

The heat sealable feature is something I won’t use because I plan to use them only for dry mixes and then re-fill them.  The resealable zippers seem to zip fairly easily and stay shut. 

I didn’t mind ordering in quantity because I do make a lot of homemade mixes and also because I like to give some of these away as gifts sometimes and these bags will make a much nicer presentation for that than a plastic zippy bag.   

So, yes, I did order 300 of them and it will take me a while to use those up, but it will happen. Next time, I think I’ll order the larger size because these will be a bit of a tight squeeze for certain things. The whole pack costs around $18 which makes them six cents each. Not bad.

I started off by filling them with some of my favorite items that fit the THM plan. I’ll include a few simple recipes.

  1. Wonder Wraps II (FP): These are on page 251 of “Trim Healthy Table” cookbook. They can be made in a big batch, but I usually make the small batch when we do tacos. I put the THM Baking Blend, Mineral Salt, Whole Husk Psyllium Flakes and nutritional yeast in the bag and then just stir it in with the three wet ingredients when the time comes. Tat makes so much less I have to think about when I’m busy.

2. Coach Barb’s Morning Oatmeal (E): I have this two or three mornings a week and get tired of measuring out every little thing. I soak 1/2 cup of old fashioned oats in water in my bowl overnight. In the morning, I place a hand over it and drain off most of the water. Then, I dump in the packet which contains – 1 Tablespoon grass-fed beef collagen, 1 skimpy Tablespoon chopped walnuts (for a bit of fat to help my carbs absorb), 1/2 Tablespoon Pristine Whey Powder (plain), 1/2 teaspoon cinnamon, 1/4 teaspoon ground cardamom, a generous 1/8 teaspoon mineral salt, 12-15 raisins and a doonk or two of Pure Stevia. Mix this well into the oats before stirring in a generous 1/4 cup water. Microwave for one minute. Then, stir in another generous 1/4 cup water and microwave for another minute. (This process helps to avoid an oatmeal mess in the microwave.) That’s it. Tweak the spices and sweetness to suit yourself, keeping in mind that getting all silly with raisins will spike your blood sugar and that’s a no-no and adding more walnuts will be “on plan” but will turn this into a Crossover, which will not aid in weight loss.

Note: You can use another whey powder. Just be sure it is cross-flow and micro-filtered. You can use any other on-plan sweetener, but it will take a lot more.

3. Chocolate Collagen Trimmy (FP with an S option): I fill the bag with 2 Tablespoons Dutch cocoa powder, 1 Tablespoon grass-fed beef collagen, 1/2 tablespoon Pristine Whey Powder (see note above) 3/8 teaspoon Pure Stevia, 1/4 teaspoon Sunflower Lecithin and 1/8 teaspoon mineral salt. When you are ready for a trimmy, pour an inch or so of hot water into the bottom of a 12 ounce (or larger) mug. Add the contents of the packet and a splash of pure vanilla extract and stir well with a mini whisk before filling your mug the rest of the way. If you’re feeling like a real hot chocolate experience is called for, add a tablespoon of heave cream for an “S” treat. A collagen drink like this will give you protein to balance your blood sugar and keep your tummy full for a long time. It’s a great way to avoid having your hand in a snack jar all day.

NOTE: Keep in mind that I like my chocolate dark and enjoy a bit of the bitter here. You may have to do some tweaking of the ratio of chocolate to sweetener to get this to be the mug of goodness that speaks to your soul. Also, nothing compares to the Dutch process cocoa powder. I am spoiled to it and any of the cans of cocoa powder we’ve been accustomed to finding in the stores all these years are icky to me now. I highly recommend you try some! I get mine at my local bulk food store.

4. Taco Seasoning Mix: It’s so great just to be able to take a pound of browned burger, sprinkle on this packet knowing that it has no sugar and no other stupid ingredients, stir in a half cup of water and simmer for a bit. I’ve offered this recipe up before along with a free printable and you can find it here.

If you need support in your journey, head to the Contact Me page and let me know.  I’ll give you all the info on group sessions which I conduct locally in person on a weekly basis.  Private coaching can be done in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

Tempted but not sure? Check out the Trim Healthy dish I made here and see if it doesn’t make your mouth water!

The Trim Healthy Mama Plan is a great way to boost your immune system and we all need that right now, don’t we?  Leave a comment and tell me your thoughts.

How Rating Your Recipes Makes Life Easier and More Fun!

~ Midwest Storyteller
Food Freedom with Coach Barb www.midweststoryteller.com

[NOTE:  I openly disclose on this blog that as a certified lifestyle coach through Trim Healthy Mama, I may receive financial benefit from those who desire to enlist my services privately or in a group setting.]

I’m dedicating this post to Smuffy.  I’ve lost count of the times he’s told me we really needed to rate recipes.  He enjoys the food on the Trim Healthy Mama plan, but just like the rest of us, he likes some things better than others.  On the other hand, some are just not his cup of tea at all.  He’s been recommending for some time now that I come up with some type of rating system so that he can tick the boxes at any given meal to let me know just how well he likes what’s set before him.

I’ve found the cookbooks from Trim Healthy Mama to be fantastic.  Aside from some old family favorites that already fit the plan or just needed a little tweaking, I cook almost exclusively from these books now.  There have been very few that I would have given a low rating and just because I like being honest and saving you time and effort, I’ll mention just a couple.  Brown Rice Crispy Treats – I followed the recipe to the letter and even I, who hate throwing anything away, had to admit they were icky and chuck them over the back fence.  I’m open to suggestions from anybody who can show me how to save that recipe, but I think I’ll taste yours first.  Then there was Slender Slaw – oh, dear!  Perhaps it’s cultural and it’s just an Aussie thing for Serene and Pearl, but I got my exercise in on another trip to the back of the property with that one.

Then, there are the winners.  There are tons of recipes in the Trim Healthy Mama cookbooks that are just fabulous!  I’m addicted to Cry No More Brownies and the Superfood Mounds – oh, my goodness!  Then, there are Two Minute Truffles, Dreamy Chicken Lazone, Cheeseburger Pie, Lazy Lasagna, Queso Chicken Bake.  I could go on and on.

However, Smuffy says we need a system so that we can create a notebook full of winners that he’s happy to dive into any time.  Did I mention the Philly Cheese Meatloaf or Melissa’s Amish Broccoli Salad or Just Like Orange Juice or The Shrinker?  This is making me feel all peckish.

Anyhow, we borrowed the general idea for our rating system from one that was used at an annual benefit for the area food bank where soups are judged and the winners are awarded “golden ladles”.  If I might mention it, I am the recipient of six golden ladles and my #1 favorite is a recipe I invented, Creamy Leek Soup with Chicken and Sweet Potato.  In fact, that soup has won three of my golden ladles!  Try it here and I dare you not to love it!  There’s a free printable waiting just for you.

There are several aspects of food that determine whether or not a person will like it or even want to try it.  We decided to include a ranking on a scale of 1-5 on whether or not we are pleased with each.  Is the appearance pleasing?  What about the aroma?  How does it actually taste?  Mouth feel is an important consideration, so we included a category for texture.  Finally, we asked for a ranking on what we considered the greatest compliment – whether or not we’d order the dish in a restaurant.

So, thanks to Smuffy’s nudging, here’s the rating chart –

Coach Barb's Recipe Rating www.midweststoryteller.com

I’m including a free printable so that you can easily print these out four on a page, cut them apart and keep a stack near the table so that friends and family can have fun with the rating system and you can develop a great collection of winners.  Create a notebook or just slap a sticky note on the page in the cookbook so that you know which recipes you can always fall back on.

I have a funny feeling that anything that does not score 3.5 or above on Smuffy’s card will probably be frowned upon from now on out.

Don’t forget your free printable !

Coming up, I’ll be sharing healthy recipes, letting you know how we’re rating them and providing notations concerning recipes that have already appeared on the blog and whether or not they fit the Trim Healthy Mama plan.  I’ll be making recommendations from THM recipes and providing lots of information on my Food Freedom Facebook page where I’ll share THM knowledge, recipes, tips and all sorts of other goodies.  Please “like” and “follow” at https://www.facebook.com/Food-Freedom-THM-Certified-Lifestyle-Coaching-100703354727086/?modal=admin_todo_tour

Most of all, Happy Eating!

Be sure to SUBSCRIBE, so you’ll receive an email reminder each time Midwest Storyteller has something new.

Gotcha! You’ve Been Ambushed!

~ Midwest Storyteller
Food Freedom with Coach Barb www.midweststoryteller.com

There you go!  It’s too late now.  This is like yelling, “Tag!  You’re it!” or poking pink flamingos in your yard.  (Actually, it’s much better than that – don’t ever do that to me!)

In fact, I’m gonna get you twice.

First, I know the whole world is full of folks saying, “you’ve just gotta hear this/see this/try this”, but I’m challenging you to do this one thing right away.  I listen to the Trim Healthy Podcast every week.  I know you’re thinking, “Yeah, but Barb, you’re a health nut food nerd.”  I am telling you, people, the most recent podcast by Serene Allison and Pearl Barrett, founders and authors of Trim Healthy Mama is not only a gem – it is vital!

It runs a little longer than usual as a 2-in1, but they felt it was important, during this outbreak of the corona virus, that you are fully armed to equip your body for battling viruses and other illness.

Trim Healthy Podcast #165:  Fear, Sugar and Your Immune System is full of rock-solid science presented in simple layman’s terms that will enable you to turn your family’s health around and head it in the right direction.  They’ll give you a great list of simple foods that are real healers and a short list of things to avoid if you want your immune system to have a fighting chance.  Grab a piece of paper and make a grocery list while you’re listening that will put your family on the right track!

So…GOTCHA!  You’re Ambushed!  I challenge you to listen to this podcast here or on iTunes, iHeart Radio app or however you like to listen to music and podcasts.  iHeart Radio is my preferred method.  With the app on my phone, I can wear my headphones while I pull weeds, clean house, do laundry – whatever.  Get listening!  And don’t let me get word that you didn’t do it because I’m tryin’ to help you, people! And it’s FREE!

My second challenge –

No Place Like Home www.midweststoryteller.com

We’ve all been social distancing for a while here and I love how our community is coming together without coming together.  Creative ways of making fun range from the Great Bear Hunt to Sidewalk Art Spotting.  There is hardly a street in our town without several bears waving at families who have watched them pop up on social media and then piled into their cars to drive around and hunt them down.  (No animals were harmed in this social distancing stress relieving activity.)  Now, families are getting out the chalk and posting their sidewalk art on social media, creating a new search activity for those who’ve been cooped up and are ready to get out for an interesting drive.

My challenge is for anyone in grades K-12.  It’s the –

“Cabin Fever Cook-off”!  Have your parents been telling you, “Enough with the junk food!”?  It’s time to share on social media the great food ideas that have sprouted from this period of confinement. What have you been binging on these few weeks?  If you’ve got a great idea for a healthy meal or snack to share, send me a photo and the recipe.  Post them on my Food Freedom – THM Certified Lifestyle Coaching Facebook page here.  I’ll give them an honest review as to their “healthiness” and we’ll all enjoy your great ideas for eating well while you’re all cooped up!  Get in the kitchen and create!  The challenge is on for anyone grades K-12.  Surely it hasn’t all been pizza rolls and hot pockets – has it?  Remember – post your photo and the recipe.  Someone else might want to take your idea and make themselves some yummy grub!  It can be as simple or elaborate as you choose.  Someone might need a great idea for something as simple as what to do with an apple!

Remember, everyone, a second FREE video conference via Skype will be held at 7:00-8:00 PM (CST) on Tuesday, March 31 and you are welcome to join.  This week we will be talking about “What a Week of Eating Trim & Healthy Looks Like”.  Email me if you’d like to be included and I’ll reply with a link that will take you straight into the conference!  That’s barb@midweststoryteller.com

Share with friends right now and let’s see how many are ready to get Trim & Healthy!

It’s a great way to come out of social distancing a better person.

What type of eating challenges has the recent health crisis have you been experiencing?  Leave a comment and let’s talk about it.

So, How’s Your Immune System?

~ Midwest Storyteller
Food Freedom with Coach Barb www.midweststoryteller.com

News Flash!  The immune system in your body that fights off the common cold is the same immune system that fights off COVID-19, cancer and a plethora of other baddies!  Now, however, we seem to have become keenly aware of its existence practically overnight.

It’s time to pull together and learn how to build up those vital systems.  But, we’re supposed to be social distancing, right?

Tonight, March 24th at 7:00 PM (CST) I will be hosting an hour-long FREE video conference on how the Trim Healthy Mama plan can help you take control of this issue for you and your family.  We don’t know what we don’t know.  Right? Food is your vital fuel to improve and keep your health! It’s time to ask yourself if you’ve been ignoring your most important line of defense.

Forgotten Your Immune System? www.midweststoryteller.com

I’ll be leading this via Skype, so if you are not already a Skyper, you’ll need to download Skype from www.skype.com/download and go ahead and set up a username and password.  It’s a simple process and also free.  Then, send me a quick email at barb@midweststoryteller.com and I will reply with a link.  Between 6:45 and 7:00, all you’ll need to do is click on the link and you’ll join the video conference.

Nervous about it?  A few precautions are all that’s necessary.  Comb your hair.  That always helps.  You’ll be onscreen until you choose to turn that feature off.  Put on some lipstick if that’s your thing.  Wear pants – I insist – you never know when that laptop or device may slip out of your hands!

In this interactive (if you choose) video conference, we’ll talk about how your body makes new and healthy cells, what you can do to build it up and maybe what you’ve been doing to tear it down.  We’ll have an overview of the THM plan for getting healthy and getting trim if you need to do that also.  I’ll have info on how you can get started all on your own or in a group setting or with me as your private coach.

A second FREE video conference will be held at 7:00 PM (CST) on Tuesday, March 31 and you are welcome to join that one as well.  Watch for instructions on that early next week.

Remember, email me right away to be included in tonight’s conference!  That’s barb@midweststoryteller.com

Share with friends right now and let’s see how many are ready to get Trim & Healthy! You can also find this even and share through my Facebook page at Food Freedom – THM Certified Lifestyle Coaching.

It’s a great way to come out of social distancing a better person.

Has the recent health crisis made you give extra thought to how you’re fueling your body?  Leave a comment and tell me the changes you’ve made or are considering.

February’s First Friday Freebie Winner!

~ Midwest Storyteller

We’ve been trudging along through single digit temperatures here again, hanging on to the promise of a pleasant weekend starting today.  One has to look for the bright spots in life.  Here’s one!  Remember that Mystery Freebie?  Did you choose what was hidden inside Beautiful Valentine Box #1 or Box #2?  It’s time for a reveal.

February’s First Friday Freebie winner is –

Freebie Winner Carol www.midweststoryteller.com

Carol from Boonville, Missouri 

Carol chose Freebie #1 and, in turn, Smuffy drew her name at random from the qualifying entries. 

Congratulations, Carol, on winning this wood and metal wall art from Hobby Lobby.  Appropriate for including in your Valentine décor, this plaque can either be hung on the wall or propped on an easel.  Mixed media home décor is being used in so many great decorating schemes right now and I hope the galvanized metal on wood ads a bit of rustic charm to your home.  You can’t go wrong with the sentiment either!

And what, you may be wondering, was inside Box #2?  That remains to be seen.  I think I’ll keep that Freebie for another First Friday.

You can see the original freebie offer here.

Carol subscribes to MidwestStoryteller.com via email  and that is Step 1 in entering to win First Friday Freebies here on my blog.  The only other thing you’ll need to do is check your email for the post on the First Friday of the month and comment as directed in the post.  It’s always a quick read and tells you how to comment  “as directed” so that you don’t forfeit your entry. 

Freebies are my way of reaching more people with the stories, recipes and more.  When you share with all your friends via Facebook, Instagram, Twitter, Pinterest, you’ll give them the opportunity to subscribe and win also.  Subscribing is free.  Freebies are free.  It’s one of those “I win – You win – We all win” situations!

Freebies happen every month.  My Freebies page features past winners and the free gifts they’ve won, so if you haven’t subscribed and entered to win yet, you might want to see what you’ve been missing.

 March’s drawing will take place on Friday, March 6th.

A winner is chosen at random from those subscribers who enter before midnight on the day of the drawing by leaving a comment as instructed in the post. 

REMEMBER:  Should your name be drawn as the winner, you will be notified via the email you used to subscribe.  That means you’ll need to check your email often in the week following the drawing so that you can respond and keep the prize from being offered to someone else.

Be sure to take a moment make yourself familiar with the Freebie Rules by clicking HERE.

These four simple steps will have you ready to enter to win on Friday March 6th, 2020.

Leave a comment!  If you’ve won one of my Freebies in the past, why not let me know how you liked it and whether you kept the little goodie to yourself or gifted it to someone special.

Big Announcement Today!

~ Midwest Storyteller

[NOTE:  It is my understanding that there is a weight loss plan out there using the phrase “food freedom” in promotion.  Unaware of this, I chose the name “Food Freedom with Coach Barb”.  The two are in no way connected. Just providing clarity for my readers.] 

I’ve been looking forward to making this announcement and sharing my journey with you.  If you’ve been with me from the beginning, you know that health is a top priority in my life.  I have shared part of my health story here on the blog, and though some of it is scary, I really haven’t told the whole story.

Years ago (I’m thrilled to say) a cancer diagnosis played a part.  If you’d like to catch up on that part of my life, you can read about it here and here.

There are things more difficult to endure than a cancer diagnosis and its subsequent surgery and treatments.  Stage 3 (I’m talkin’ in the pits, folks) Adrenal Fatigue is one of them and I can honestly say that a couple of times during that awful phase I found myself fearful of not making it through the night. 

When I talk to people who seem to care little about taking care of themselves, I sometimes find myself thinking (not sarcastically), “Well, maybe you just haven’t been sick enough yet.”  I have. 

Now back to chemotherapy.  I knew then, but have really come to understand since, what a hormone disrupter that is – as if we women needed another one – right?  As I sat in the chemo room trying not to watch the drip, I’d hear the other women talking about how much weight they’d gained during chemo.  Frightening tales of up to forty-five pounds had me shaking in my blue vinyl recliner!

I didn’t gain forty-five pounds, but I did gain fifteen – the fifteen that would not budge – the fifteen that kept trying to turn into twenty.

I’m tall, but small boned, and excess weight on my body hurts.  It pulls me down.  Because of my height, no one really regarded me as “fat” because I gained it all from the waist down.  This whole new world of walking past a loaf of bread and gaining five pounds was foreign and frightening territory.  I’d spent my whole life eating whatever I wanted and not gaining an ounce.

I joined that group that measures everything and counts “points”.  I stuck to it for years.  It worked – twice, in fact.  Still, at the root of the matter was the fact that I love food.  I may have left the farm, but I took my farm-girl appetite with me, if you know what I mean.  I want seconds – possibly thirds.  I eat.  The portion control police were after me all day long and in the long run, my blood work showed that the plan did me no favors.

When adrenal fatigue showed up and my holistic doctor advised me to give up sugar and grains, my family (the supportive little darlings) told me I couldn’t do it.  After all, they did know me as the Bread & Pasta Queen.  I did do it.  I lost a few pounds, too!  Then it began to creep back on again.  Was there no end?

Then, a couple of years ago, a friend of mine started losing weight.  What struck me most was the fact that she seemed deliriously happy doing it.  Normally, the first thing a dieter loses is their sense of humor.  She’d bring food to gatherings that tasted SO YUMMY and she’d lost over thirty pounds!  When I asked about the recipe, she’d name off a string of ingredients that fit my doctor’s recommendations to the letter.  So, why was she dropping pounds while I couldn’t wait to get home and get the too-tight jeans off?

That’s when she told me about Trim Healthy Mama.  Later, I borrowed her THM book and tip-toed in. It all made such logical sense and avoided extremes.  It didn’t take away food groups.  It simply showed me how to stop duel-fueling my body with fats and carbohydrates at the same time and how to feed my body what all those hormones needed so I could not only walk past the bread, but stop and sniff it and even have a slice!

After a year of baby-stepping and learning how the plan was ideal not only for weight loss, but for those who wanted great cancer prevention like I did, but is ideal for people with diabetes, insulin resistance, cardiac and any number of other issues, I bought the books, including cookbooks and jumped in.

The first recipe I tried in my “Trim Healthy Table” cookbook was Creamy Garlic Spinach Spaghetti Squash Bake.  Oh, my goodness!  If I could eat like this and trim down, I was in!  Smuffy gave it the thumbs up, too.

Creamy Garlic Spinach Spaghetti Squash Bake www.midweststoryteller.com

Today, I have the troublesome weight off.  (Actually, I think I may go ahead and drop another three to four pounds.)  I feel great and this may be my biggest announcement of all today – I’m eating!  I eat seconds.  I eat thirds.  I try to avoid out-and-out calorie abuse, but I don’t measure my portions.  I eat butter!  Repeat after me – B U T T E R!  I pour olive oil on my salad and top it with cheese and nuts.  I eat carbs.  I was made for fats and carbs and am so thankful THM has shown me how to eat them in a trimming way.  It’s so sensible and safe that pregnant and nursing moms can feel free to jump right in! And guys, just call yourself a Trim Healthy Papa (or Dude) because this plan works for you, too.

Knowing that I could be of help to so many others, I decided to become a certified coach through Trim Healthy Mama.  I’ll be sharing lots of recipes and information here on the blog and should you need more, I offer group and private coaching, cooking demonstrations and more.

Click here for a printable information sheet to see if Trim Healthy Mama is right for you.  (It’s also available on the right sidebar.) I can help you via phone and email if you live outside my area.  For dates and times for group meetings or for private coaching, send me an email at barb@midweststoryteller.com

For pricing and discounts, including your first session of coaching absolutely free, plus available discounts, click here. 

If your church group, homeschool group or organization is located in my area, I would be happy to speak to people who are ready to find food freedom, get their health back and if they need to lose the weight – get trim!

Trim Healthy Mama originated when two moms (originally from Down Under and now in the hills of Tennessee) found themselves DONE with diets.  These sisters wrote a book for their friends that became a best-seller because the simple science and healthy guidelines worked for so many people. They now have the #1 health podcast out there, plus books, curriculum and their own line of healthy food and other things that will make your body better!

Meet Pearl Barrett and Serene Allison in this short video where you’ll learn a little more about THM.

That’s my big announcement!  Coming up, I’ll be sharing healthy recipes and providing notations concerning recipes that have already appeared on the blog and whether or not they fit the Trim Healthy Mama plan.  I’ll be making recommendations from THM recipes and providing lots of information on my new Food Freedom Facebook page where I’ll share THM knowledge, recipes, tips and all sorts of other goodies.  Please “like” and “follow” at https://www.facebook.com/Food-Freedom-THM-Certified-Lifestyle-Coaching-100703354727086/?modal=admin_todo_tour

Most of all, Happy Eating!

How’s your New Year’s Resolution coming along? Was it, once again, to either lose weight or eat healthier? Why do you think you fail? I’d love to hear your comments!