THM Does Dairy thanks to Abbey!

Casey asked me to do a guest post on her blog about the dairy side of THM since she is dairy intolerant for the most part. I love dairy and I love the fact that I can have it on THM.  I have tried paleo type diets and going without dairy would never work for me for the long haul.  Since THM is a lifestyle, it's got to work for your own special needs.  I need dairy in my life, LOL.  

 

Before starting THM, I was big on drinking raw milk and using grass fed butter.  I am still big on those things with the exception of the milk.  Milk is for growing animals and small children, but not for adults. I personally don't drink the raw milk I buy every week from my farmer, but my kiddos love it. I do, however, indulge in just about any other kind of dairy! Most of my dairy would fall into the S category but there are few exceptions.

1. Heavy cream or half and half: I use this in my coffee almost every morning (unless I'm having a E breakfast, which is rare).  I also use this in my skinny chocolate recipe and another lovely desert called peanut butter whip. 

Skinny chocolate (S): 1/2 cup coconut oil, 1/4 cup of raw cacao, 3 Tbs. of ground xylitol/erythritol (grind in coffee grinder or ninja cup), 1/4 cup of cream or half and half, and optional 2 drops of peppermint essential oil (gives it a minty taste). Warm all ingredients together and whisk.  Line a flat pan with wax/parchment paper or even Saran Wrap. Pour mix and put in freezer. After frozen, break it up into pieces, put in a bag and store in the freezer.  It's seriously delicious. It's how I got my stubborn 2 year old to potty train!

Peanut butter whip (S): 1/4 cup of heavy whipping cream, 1/2 tsp vanilla, 2 Tbs peanut butter, 1 doonk of stevia powder (or sweetener of choice).  Whip it up in a bowl yourself manually or it goes much quicker in a kitchen aid mixer if you have one.  Sprinkle with some shavings of skinny chocolate. So rich that this single serving could be shared. 

 

2. Cottage cheese:  Can I say that I do not like cottage cheese? Just to eat it straight up, no thanks!  But I do like it in the THM pancake recipe and in the cottage berry whip.  I use daisy 2% cottage cheese because the fat free and 1% varieties do not appeal to me whatsoever!  There are a bunch of things on the ingredients that I can't even pronounce, and I'd just rather not if I have a better option.  I'm not a total purist.  I can get 2.5lbs of the daisy 2% brand at Costco for like $6, which is a stellar deal.  Speaking on Costco, I get a lot of THM stuff there! It's totally worth the membership fee.

  

 

Both the pancake and cottage berry whip recipes are in the book and in order to protect the book, I don't like to give out recipes in a public forum as this is.  But I will go over them...

THM pancakes (E):  equal parts ground oats, cottage cheese and egg whites with some vanilla, salt, sweetener and baking powder.  Super easy and yummy. My kids like them and they are a win because they are also gluten free (my son is on a gf diet). 

Cottage berry whip (FP):  In your food processor... Cottage cheese, few frozen strawberries and a little sweetener.  Makes an awesome creamy ice cream like substance, haha. It's sooooo good! And a great dessert. 

3. Cheese (cheddar, havarti, pepper jack, Mexican blends):  I have cheese on my Joseph's pitas and lavash bread.  I have chosen to incorporate the low carb breads because I like a sandwich with full fat cheese.  I don't like feeling deprived and I can't do something long term if I feel that way so there you go! :)  I use cheese on my casserole dishes that I make and my low carb lasagna. My low carb lasagna, I just replace the noodles with zucchini. I do not use the dream fields pasta. I'm not sure about their low carb claims, so I just stay away.  But pasta is not a huge hurdle for me and definitely not a deal breaker. Anyway, there I go getting sidetracked...

Cheeseburger pie (S): http://jensaves.com/cheese-burger-pie/

Cheesy chicken casserole (S): http://jensaves.com/easy-cheesy-chicken-casserole/

A word on the light cheeses like laughing cow, I don't really use them often because I do not like the consistency of it! However, my husband loves them on Ezekiel bread with turkey for a nice E sandwich.  I rather have my cheese on S, but if I am really trying to buckle down and do a whole day or two of E at a time, then I will use laughing cow.  

I can get all these cheeses at Costco including laughing cow. They have a great selection of cheeses!

4. Yogurt: I only use plain Greek.  Unless it's plain, then yogurt can be filled with lots of sugar to make it taste good. I typically don't eat a lot of yogurt, but I do make things with it and will have the occasional bowl from time to time.  I add sweetener and berries, peanut butter or protein powder for a quick breakfast.  I also use it as a replacement for sour cream. It tastes so similar, I just add a little salt to it. This is another item I can get at Costco.

5. Buttah!!!!!!! LOL. 

 

 

Love me some grass fed butter.  If you are thinking, what's the big deal? You have no idea! Regular and even most organic butter is lacking compared to grass fed.  I use kerrygold unsalted. It is more expensive, but honestly has so many health benefits (yes, I said health benefits) that I will gladly spend the extra.  Some people are wine and coffee counesours, I am totally into butter.  Butterfat is a short chain fatty acid that supports colon health, rich in antioxidants like beta carotene and selenium that protect your body from free radical damage. It it an excellent source of conjugated linoleic acid (CLA's), which fight cancer, build muscle, and boost immunity. If that's not enough for you, it's also rich in iodine (think thyroid health) and vitamin A (eye health). It's also a great source of vitamin D, K, and A.  These vitamins help with maintaining strong bones, LOWERING your risk of heart disease (contrary to what you've been told your whole life), reducing inflammation, increasing immunity, making your skin look healthier and clotting your blood.  Plus butter also enables your body to better absorb the vitamins from other foods.  (Thm, pg 52)  Now you can see why I'm such a butter lover!!  On my S meals,  I load all my veggies with butter.  I also like to indulge in bulletproof coffee. I put butter on my muffin in a mug. Oh it's all so yummy!

Bulletproof coffee (S):  In your blender or ninja cup, add 10 oz of HOT organic coffee (ok it doesn't have to be organic but it does taste better and is better for you), 1 Tbs of grass fed butter (that's a must), 1 Tbs of coconut oil (preferably the cold pressed organic), sweetener of choice, and a little vanilla extract.  Blend it up nicely. Finished product will have a nice frothy top!! 

So there it is! I hope this has helped you better understand the dairy side of THM! Feel free to ask me any questions! 

** Thank you SOOO much Abbey for taking the time to write this awesome THM post.  I know it's gonna help so many people who are dairy lovers and want to try THM.  You are the bomb! **

THM Friendly Dinners

Dinner is the only meal I truly "cook" each day.  I cook dinner 5-6 days a week. We usually have leftovers 1 night a week.  And we MIGHT go out to dinner once a month.  As I mentioned in my THM Lunch post, I try to make large portions for dinner so that we (mostly Jake) can eat leftovers for lunch the next day.  This isn't as important over the weekend when we're at home for lunch.  But Jake needs an easy option for lunch at work and most frozen meals or drive thru's make it hard to stay on plan.

When I first read the book, I was overwhelmed with the idea that everything had to change.  But it's NOT that drastic if you start with your OWN recipes.  You will find that you can tweak many of your current recipes to fit THM.  This makes it easy on you AND your family.  You don't go through a drastic overhaul of your typical foods, you just... rearrange them.  This is also helpful if you have a reluctant spouse.  It's a lot easier to convince your spouse to eat their normal foods with a slight adjustment than it is to create all new recipes.

So here's a list of my common dinner foods.  Some include recipes and some send you to a link from Pinterest.  But this should really get your wheels turning about how easy it is to cook "normal" foods the THM way.

(DISCLAIMER:  My meals aren't perfect.  So I never intentionally add Rye Bread or 1/2 apple, etc to make it a Crossover or S Helper.  I try to keep them leaning S or E and I let the Crossovers happen naturally at times)

Mexican (Can be an S, E, or Crossover but is very low carb friendly)

• Chicken Fajitas with Lime, Lettuce, and Salsa served with Tortilla Chips (E)
• Avoid Sour Cream, Cheese, or Guacamole unless you want it to be a Crossover
• Enchiladas with Ground Turkey or Lean Beef, Chili Beans, and Enchilada Sauce (E)
• Leave the Cheese off
• Tacos (Can be S or E based on the toppings you use)

Pasta Meals - I use Whole Wheat Pasta so that ALWAYS makes them an (E).  Avoid any (S) additions like cream sauce, butter, cheese, etc.  Parmesan Cheese is the exception since it is low fat, but don't overdo it.

• Spaghetti with Meat Sauce & Steamed Broccoli (E)
• Summertime Spaghetti - A Pampered Chef Recipe (E)
• See Picture at Right

Regular Foods - 

•  Chili (E) - Don't Add Cheese or Sour Cream

• Grilled Chicken / Pork / Lean Steak with Corn on the Cob, Lima Beans, Sweet Potatoes, Peas, etc. (E)
• You could use a low fat butter for the Vegetables, or Truvia and Cinnamon for the Sweet Potatoes

• Fish with Tarter Sauce, Baked Asparagus, Brussel Sprouts and Steamed Broccoli (S)
• Butter and Olive Oil are fine here. 

• Vegetable Beef Soup & Cornbread (E)
• No White Potatoes in the Soup.
• I use regular Cornbread here because it's just not satisfying without it and the alternative recipes in the book are an (S).  So there wasn't an appropriate substitute.  At least I kept it an E :)

•  Sante Fe Soup & Tortilla Chips (E)
• This recipe is from my mom.  I switched to just 1 large can of Bush's Chili Beans and I dropped the can of Veg-All.  Just don't put cheese on the top.

• Chicken Tortilla Soup or White Chili (E)

•  Pot Roast with Carrots, Peas, Sweet Potatoes, Onions, and Celery (E)
• I use Ranch, Italian, and Brown Gravy Seasonings depending on what I have on hand.  Add Salt, Pepper, and Water.  Cook in the Crock Pot for best results.

•   Chicken Salad made with Onion, Celery, Walnuts and Mayo (S) - No Grapes or Fruit
• Serve with Joseph's Pitas

Kielbasa Pasta with Spinach (E)

Ingredients:

1 lb Kielbasa Sausage (Turkey or Regular) Cut into Slices

1/4 Cup Chopped Green Pepper

1 Cup Chopped Onion

1 tsp. Minced Garlic

2 Tbls. Olive Oil

2 (14.5oz) Cans Stewed Tomates or Diced Tomatoes (or 1 Quart)

1 Box Whole Wheat Pasta

1 Box Frozen Chopped Spinach

Directions

1.       In a large Skillet, sauté the Kielbasa, Green Pepper, Onion, and Garlic in Olive Oil until the Sausage is lightly browned.

2.       Warm the Spinach in the Microwave until it is Thawed.  I like to season mine with a little Salt, Onion Seasoning, and Garlic while it thaws.

3.       Stir Tomatoes into the Skillet with the Kielbasa Mixture.  Add the Cooked Spinach.  Bring to a Simmer for 10 minutes.

4.       Meanwhile, cook the Pasta according to package directions.  Drain.

5.       Serve Pasta with Kielbasa Mixture.  Add a small amount of Parmesan Cheese if desired.

Pinterest Recipes

Chicken Stacks with Tortilla Chips (E)

• I like to add an Onion and Taco Seasoning to the Crock Pot also for additional flavor.

 Lasagna Soup (E)

•  I use a full Box of Pasta.  And Don't add the Cheese on top.

I hope this list of meals gives you ideas and the confidence that the THM lifestyle is very doable and sustainable.  There are SOOO many more recipes in the book.  I actually haven't even read the dinner section of the recipes (I'll get there... soon).  Please feel free to comment with additional meal ideas, links to Pinterest Recipes, etc.  We'd love to hear it!

So I've noticed that I usually eat an (S) Breakfast and an (E) Dinner... Interesting.

THM Lunch and Snacks

My favorite lunch is always leftovers from the night before.  We intentionally make large portions so Jake can take leftovers to work and hopefully there's enough left for me too.  If that's not an option, my lunch is very basic.  Since I'm feeding a 1 and 3 year old at the same time, I refuse to "cook" something for lunch.  So here's a list of my typical meals.

(You will note that my options are mostly non or low-dairy.  I am allergic to dairy, so I avoid the recipes that include cottage cheese, cream cheese, or Greek Yogurt.  I can handle some cheddar or feta cheese, but otherwise I avoid dairy.  I have asked a friend to do a "guest post" with dairy ideas or recipes.)

• Deli Style Turkey or Chicken, a slice of Cheddar Cheese with Strawberries and Blueberries in Sugar Free Cool Whip (S)
• Turkey Wrap (low fat ingredients) with an Apple or Cherries (E)
• Pita Chips & Hummus (E)
• Peanut Butter on Celery (S) - Add Mini Chocolate Chips for "Ants on a Log"
• Salad - Lettuce, Deli Meat or Chicken Tenders, Broccoli, Cauliflower, Bacon Bits, Cheese, Almonds, and Ranch Dressing (S) (I don't think I've ever made an E salad, just doesn't appeal to me).
• Pure Protein Bar - Paired with 1 item that makes it an S or E, like Cheese (S) or Fruit (E)

 

My girls eat low carb, but not "on plan."  If my meal doesn't work for them, I make something like this:

• Banana Boats (Banana Sliced with Peanut Butter, Sometimes with Mini Chocolate Chips or Sprinkles)
• Yogurt, Fruit, and Crackers
• Cheese, Strawberries and Blueberries with Cream
• Turkey, Cheese, and Crackers
• Peanut Butter and Honey Sandwich on the Arnold Flax & Fiber Sandwich Thin
• Apples with Peanut Butter
• Chicken Tenders, Veggies and Dip

My snacks are very interchangeable with my lunches.  So these items are possibilities for a quick lunch or an afternoon snack.  I tend to eat lunch at 11:00 and a smaller snack at 3:00.  So 2 smaller meals seems to fit me perfectly.

• Popcorn (Fat Free Kettle Korn) (E... Sorta)
• Smoothie (Banana, Peanut Butter, Protein Powder, Almond Milk & Stevia - Crossover)
• Smoothie (Banana, Mixed Berries, Protein Powder, Almond Milk & Stevia - E)
• Protein Packed Peanut Butter Cups (S)
• Skinny Chocolates (S)
• Peppermint Chocolate (S)
• Peanut Butter Chocolate Fudge (S)
• Vanilla Pumpkin Protein Cookies (S)
• Chocolate Chip Oatmeal Muffins (E/Crossover)

 (See Recipes Below)

Homemade Protein-Packed Peanut Butter Cups (S)

(Makes 24)

Ingredients:

Chocolate Layers:

2 C. Coconut Oil

3/4 C. Hershey’s Dark Cocoa

2 tsp. NuStevia Powder

2 tsp. Vanilla Extract

Peanut Butter Layer:

3/4 C. Coconut Oil

1 Regular Size Jar of Peanut Butter

1 Scoop (Approx. 1/4 C.) Protein Powder

1 tsp. NuStevia Powder

 

Line 2 cupcake tins with cupcake liners.  Melt the Coconut Oil for the Chocolate Layers.  Mix the remaining “Chocolate Ingredients.”  Pour a small amount to cover the bottom of each cupcake liner.  Set aside the remaining chocolate for the top layer.  Put the pans in the freezer for 10-30 minutes until set.

Melt the coconut oil for the Peanut Butter layer.  Add the peanut butter to it.  Put in microwave for 30-60 seconds longer if needed to mix.  Add the protein powder and the stevia to taste.  Pull the pans from the freezer and pour the peanut butter layer into each tin.  Return to freezer until solid.

Pull from freezer and pour the final chocolate layer on top.  Put back in freezer for 20-40 minutes until frozen.  Pull them all out and put into a gallon size Ziploc bag.  You can either store them in the freezer or the refrigerator.  Use the muffin liner to hold the chocolate while you eat.  It gets messy 

Peppermint Skinny Chocolate (S)

(Makes 1 Pan of Mini Chocolates)

          

1 C. Coconut Oil

1/2 C. Hershey’s Dark Cocoa

1 tsp. NuStevia or 25 Drops Sweetleaf Stevia

2 tsp. Peppermint Extract

Melt Coconut Oil.  Mix ingredients together to taste.  Pour into silicone pan or mini muffin pan with liners.  Place in freezer to set.  Put in quart size Ziploc bag and store in the refrigerator.

  

Healthy Peanut Butter Chocolate Fudge (S)

• 3/4 C. coconut oil
• 3/4 C. peanut butter
• 1/2 C. Hershey’s Dark cocoa powder
• 2 tsp. Stevia (to taste) or 20 Drops Sweetleaf Stevia

Directions:

Melt the coconut oil and peanut butter together in a pot or pan over low heat (or in the microwave). Add the Cocoa and Stevia and mix until smooth. Immediately pour into a silicone mold or into mini muffin tins which have been lined with mini muffin liners. Place in the freezer until set. Store in the refrigerator.

Yields: About 48 candies

  

Vanilla Pumpkin Protein Cookies (S) 

• I made these for the first time today.  I needed another use for Pumpkin after making the Pumpkin Pancakes.  I always have 1/2 a Can left over.  These Cookies are... Okay, but my adjustments to the recipe should make them great.  I added the Coconut Oil and Vanilla Extract.  Here's hoping for round 2.

Vanilla Pumpkin Protein Cookies (S)

This recipe uses 1/2 a can of Pumpkin and makes a dozen cookies.  Double the recipe to use the full can of Pumpkin and make 2 dozen cookies.  Adjust measurements as needed for your taste

A delicious fall inspired cookie, packed with protein.

Ingredients

• 1/2 Can or 1 Cup 100% Pure Pumpkin
• 1/4 Cup Peanut Butter
• 1/4 Cup Coconut Oil
•  2 Egg
• 2 tsp Pumpkin Pie Spice
• 1/2 tsp Baking Soda
• 1/4 Cup Coconut Flour
• 1 tsp. Vanilla Extract
• 2 - 2 1/2 tsp. NuStevia (to taste)
• 1/2 scoop Vanilla Protein Powder (Approx. 1/8 Cup)
• Top with Semi-Sweet Chocolate Chips

Directions

Mix all ingredients together, line cookie sheet with parchment paper and place batter on top. Bake at 350* for Approx 16-20 mins depending on cookie size. Cookies should be firm on the outside, soft on the inside.

Chocolate Chip Oatmeal Muffins (E/Crossover)

(Makes 24 Muffins)

• 2 1/2 Cups over-ripe mashed banana, measured after mashing (I cut up and freeze my bananas when they get brown spots.  Then they’re ready for smoothies OR this recipe.  Just warm in the microwave to melt, then put in the food processor)

After blending/mashing the bananas, put them in a large bowl and add the following ingredients.

• 5 Cups Old Fashioned Oats
• 1 tsp Salt
• 1 Tbls NuNaturals NuStevia (or Substitute Stevia)
• 2 tsp Baking Powder
• 2 tsp Glucomannan (stir immediately to avoid gelling)

Then add

• 3 1/2 Cups water
• 1/3 Cup Coconut Oil
• 3 tsp Vanilla Extract
• 3/4 Bag of Mini Semi-Sweet Chocolate Chips

Preheat oven to 380 F and line 24 cupcake tins. In a large mixing bowl, combine all ingredients and stir very well.  Then pour into the cupcake liners and bake 21 minutes or until lightly brown on top.  These oatmeal cakes can be eaten right away, or they can be frozen and reheated for an instant breakfast or treat on a busy day.

**I don't drink the THM drinks simply because I don't have the time or energy to make them.  I drink water with Breakfast, Lunch, and Dinner.  I sip coffee all morning long (yes, I ignore the 3 hour rule with that liquid).  And I MIGHT have a diet soda in the afternoon if I need a happy drink.  But most of the time it's just water.  If that bores you, find a drink that works for you that keeps you on plan.**

Feel free to comment with any other lunch or snack ideas.