THM

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! 

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.

Life with Smuffy (Special Episode – Part 5 of ?): “A Trim Healthy Pantry and Some Plywood”

~ Midwest Storyteller

Sometimes, it’s the little things in life that make all the difference.  For instance, Smuffy’s custom “farmhouse sink” installation.  That certainly breathed new life into the old kitchen!  But, alas, I suppose I’m one to never be satisfied, because I found myself wanting more of life’s little luxuries.

The last few weeks have brought some advancements that have at least gotten the kitchen back into the kitchen.  If you’d like to see my “Not-A-Kitchen” which was in the dining room, click here.  With Smuffy’s addition of plywood along one kitchen wall, we now have a countertop (sort of) and I’ve cut my trusty vinyl tablecloth in half and moved it onto the counter to be able to wipe up messes and keep the plywood from getting icky.  Just in case you’re wondering, those don’t rank high in durability.  The poor thing has lost its luster and has a couple of melted spots and will soon be ready for the trash can.  Bless its tacky lil’ heart, though, it has helped it make this giant leap into actually cooking in the kitchen!

In order to allow for adjusting the base cabinets, there are gaps in the temporary countertops.  This makes food prep interesting as I try my dog-gone-dest not to drop food and utensils down inside those holes.  While I am grateful for each baby step forward in this kitchen remodel, I do have to admit, if I am being totally honest, that there are some days when I’ve had just about as much ugly as I can stand.  And weird storage made of cardboard boxes stacked on their sides.  And this hot plate that is second only to my old stove in the category of “burners with minds of their own”.

I am loving the giant drawers Smuffy made. They hold a lot of stuff and I’m loving the smooth glide.

This has all gone on for so long now that I feel the urge to go over next week and personally escort the countertop installers to my door for my appointment just to be sure they don’t get lost or end up at the wrong house or something.  Perhaps I should also deliver nourishing meals to their door between now and then to reduce the likelihood of them calling in sick on the Big Day.

I like to find my bright spots where I can and when Smuffy finished my pantry, I was over the moon!  He advised me to cram it tight “for now” and wait for the final touches until the kitchen was much further along.  I vetoed that idea, knowing that it would give me a much needed mental boost to have a spot of loveliness and an area of organization.  I added the large red and cream medallion print wallpaper I’d chosen as a backdrop for all my pantry goodies and headed to Hobby Lobby to stock up on lots of nice jars and chalk labels (at half price, of course) for my ingredients.  The tall, antique ten-pane casement window will show off my efforts.  My theory is that you can always put anything unsightly in a nearby closed drawer.

As you can see, all my ingredients are conveniently at hand for making THM plan-friendly meals – my Gluccie, beef collagen, gelatin, baking blend, stevia, Super Sweet, Gentle Sweet and all the rest.  It’s really been a stress reliever to have this small area of the kitchen complete. The pantry goes floor to ceiling, so I overlapped three photos here. That’s the explanation for any oddities in viewing.

All the shelves are adjustable with strips and clips that make them easy to move, but it took me longer to get those exactly where I wanted them than it did to wallpaper the whole thing!

Some of the items won’t stay in the pantry, such as my food processor, blender and mugs, but right now they have no other home, so…

This concludes Part 5 of these special episodes of my Life With Smuffy.  With each completed step, I remind him that he’s my hero.  He’s not all about remodeling – not by a long shot – so check out his page if you need stories to curl your hair and broaden your smile.

The kitchen makeover chronicles include my embarrassing “before” photos in “Death of a Kitchen”.  After that, you can catch up with “A Glimmer of Hope and Stainless Steel”, “Birth Pains of a Kitchen” and “My Not-A-Kitchen Kitchen”. 

Next week, when I finally stop kissing and stroking my new countertops, I’ll be back to share the joy!

I’m curious. How do you organize your kitchen?  Do you have a pantry? Do you stock it only with food and ingredients or pots, pans and small appliances?  Do you have any great organizational tips?  Leave a comment!