Low Carb Taco Casserole

Do you need an easy and family friendly dish? This casserole has hidden veggies and is one that can be made ahead of time. I made this when I did another prep day of 5 THM friendly dinners in an hour. All of the ones I made this time were S meals, or low carb. If you are feeding less people you can halve the recipe or take your meat and veggie mix and freeze half for a later meal. This definitely is a meal you could take to a gathering and no one would know that it is full of veggies. If you have kids and want to give the some carby sides, refried beans, tortilla chips with salsa or Spanish rice. Give it a try and let me know what you think.

Ingredients

2 lb Ground Beef
1 Package Mushrooms, diced small
1 12 oz Package of Frozen Cauli Rice
1 Diced Medium Onion
1 1/2 Bell Peppers, diced I used yellow and red
2 Packages of Taco Seasoning, or DIY equivalent
1 T Tomato Paste
1 to 1/2 Cups of Sour cream
2 Cups of Shredded Cheese
Favorite toppings:
Sliced black olives
Diced tomatoes
Chopped lettuce
Chopped green onions
Chopped cilantro
Salsa
Avocado


Directions
1. Preheat oven to 350 degrees.
2. Brown ground beef.
3. Add mushrooms, cauli rice, diced bell peppers and taco seasoning. Stir until combined and cook until completely cooked through. Stir occasionally. Add tomato paste and water. Stir and allow water to cook down. Taste and adjust as needed.
4. Add the beef mixture to a 9×13 dish. Top with shredded cheese. Bake in oven for 15 minutes. If you are cooking this cold from the fridge, you will need to bake it longer. Remove from the oven and carefully spread sour cream on top.
5. Sprinkle with whatever toppings you desire. Serve warm.

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5 THM Dinners Prepped in 1 Hour

This week I prepped 5 Trim Healthy Mama dinners in 1 hour. This makes following THM and making sure I keep my dinners on plan so much easier. I also don’t have to hit a drive thru, eat off plan or feed my family cereal for dinner.
How to do this- find 5 dinners that you can assemble some ahead of time. Buy everything that you need but check your cabinets and fridge/freezers first. Get out all of your ingredients, bowls and anything needed and skillets that you might need. Start with items that need to be cooked first, like rice, so they have time to cool before you need to put them in the fridge. There are 2 crockpot recipes and the mini meatloaves and green beans cook at the same temp and almost the same times.
Here is my first menu, pdf with grocery list and a video of me showing what I did.

Meatball Casserole with salad
https://www.isavea2z.com/low-carb-meatball-casserole-recipe/

Salmon Patties with roasted veggies and salad I didn’t add the dill or parsley and I used diced onions in place of the green onion, If you are going to use them make sure you add them to the grocery list.
https://thatlowcarblife.com/low-carb-salmon-patties/

Santa Fe Chicken served over brown rice and topped with green onions and cilantro
http://jenniferoverstreet.com/index.php/2019/09/20/crockpot-santa-fe-chicken/

Jalapeno Popper Meatloaves served with oven roasted green beans and microwaved mashed caulifower
http://jenniferoverstreet.com/index.php/2019/09/20/jalapeno-popper-meatloaves/
http://jenniferoverstreet.com/index.php/2019/09/20/roasted-green-beans/

Keto Roast with veggies (I added celery but it isn’t in the ingredient list) and served with frozen mashed cauliflower
https://www.wholesomeyum.com/keto-low-carb-pot-roast-slow-cooker-recipe/

Here is the PDF

I hope this is helpful in your THM journey. If I can help you, feel free to contact me.

Posted in Beginners Steps, Helps & Tips, Menus, THM, Uncategorized | 1 Comment

Roasted Green Beans

This recipe is so easy it seems silly to put on here but I thought I would go ahead and make a post for this recipe. I have one kid who doesn’t like these but he is my pickiest in the house. It is so easy you might include this as a side weekly. You add more seasonings or less. I sometimes add Parmesan cheese or nutritional yeast or both. Maybe some minced garlic in place of the garlic powder. Add to or take away ingredients to make this what your family would eat.

Ingredients
14 oz Frozen Extra fine green beans (I get mine at Aldi)
Olive oil
Salt and pepper
Garlic and Onion Powder
Opt- minced garlic, nutritional yeast, parmesan cheese, cayenne pepper, etc

Directions
1. Turn oven to 400 degrees.
2. Dump bag of frozen green beans onto a baking sheet. Drizzle with olive oil. I would guess I use between 1-2 tsps.
3. Shake on seasonings to taste. Toss green beans to get them all coated.
4. Bake for 20-3o minutes or until done.
5. I added a little more olive oil and salt after baking. And a little cayenne and nutritional yeast.

Posted in Recipes, Sides | Leave a comment

Jalapeno Popper Meatloaves

Want a change of pace in your weekly meatloaf? Give this appetizer inspired recipe a try. No need to have jalapeno poppers as an appetizer, make it the main part of your meal. Serve it with your family’s favorite sides. To keep this a THM S or low carb, I serve it with mashed cauliflower and roasted green beans. This is also a good make ahead recipe.

Ingredients
1 1/2 lb Hamburger meat, try to get around 93/7
2-3 Jalapenos depending on how hot you like it, Diced
2 Eggs, cracked
1 Cup Shredded cheese, cheddar or colby jack
4 oz Softened Cream Cheese
2.5 oz Real bacon bits
1/3 Cup Almond flour
1 t Salt
1/2 t Ground Pepper

Directions
1. Preheat oven to 400 degrees.
2. Mix all the ingredients together in a bowl.
3. Put meat mixture into muffin pans I used silicone.
4. Bake for 20-30 minutes, or until baked through.
5. Makes one dozen mini meatloaves.

Posted in Lunch/Dinner, Recipes, Uncategorized | Leave a comment

Crockpot Santa Fe Chicken

Here is a super easy recipe that you can make ahead if you would like. It is a family friendly E meal with proper carbs. I love this and make it about once a month. If you are making this ahead of time, you can add everything except the cream cheese and toppings to a gallon bag and squish around to mix things up and store in the bag. If you have family that needs crossovers, you can top theirs with sour cream and shredded cheese. Like things spicy, increase the spice or top with jalapenos. Dress this up you want it, this recipe is pretty flexible.

Ingredients
4 Boneless Skinless Chicken Breasts
15 oz Canned Black Beans
15 oz Canned Corn
2 Cans of Diced Tomatoes with Green Chilies (Rotel)
1 Package Taco Seasoning or DIY
6 oz of Light Cream Cheese, to be added near the end of cooking
2 Cups Cooked Brown Rice
Toppings: Chopped cilantro, diced green onions, etc

Directions
1. Dump everything except the toppings, cream cheese and chicken breasts into the crockpot. Stir everything together.
2. Add chicken breasts into the pot and stir.
3. Turn on low and cook for about 5-5 1/2 hours. Take our the chicken and add in the cream cheese.
4. Shred the chicken and add back to the crockpot. Stir and continue cooking until cream cheese is melted.
5. Serve over brown rice and top with desired toppings.
6. To make ahead, dump everything that you added to the crockpot into a gallon sized baggie. Mix and smoosh until mixed. Add the chicken and store in the fridge or freezer until ready to cook. Follow the instructions above.

Posted in Lunch/Dinner, Recipes | Leave a comment

One Week No Cheat Challenge

I have found that for me to be successful, I need a plan. I often change things up and modify my plans but I must have a plan first. Another way I am successful is if I can do any prep work. We have a Monday holiday coming up so I am going to use that to my advantage and prep for the coming week. I will shop on Saturday and do some prepping on Sunday and finish up on Monday.


Sunday I will take a family pack of chicken breasts and put them in a crockpot on low for about 5 hours. I season with salt, pepper and garlic and onion powder. These chicken breasts will be used as our protein source for salads throughout the week and for lunches when I have a sweet potato.
I will also brown up my meat for Cowboy Grub. I add in finely chopped mushrooms and some cauli rice. Doing it this way no one can tell they are in there and I can get more veggies into my family.
Monday is the main day for me. Since I am using the oven, I need to make sure I am planning how I use it. It is summer here in Texas and I don’t want it on all day. I start with baking up my turkey bacon. When that is done I roast the strawberries. I bake the cheesecake crust after the strawberries. And finally I baked the cheesecake.


Now I prepped as many things that I could. I made up the marinade for the chicken thighs. I put the thighs in a gallon baggie and added the marinade. That will be stored in the fridge until Tuesday’s dinner. I made a quadruple batch of the pumpkin pie whip. I made up meat for tacos with hidden diced mushrooms. I also prepped up veggies for salads. I chopped up bell peppers, mushrooms, broccoli, cucumbers and tomatoes. This makes it super quick when I make my hubby’s salads for his lunches throughout the week.
Next weekend we will make up some egg and meat cups for breakfasts throughout the week. We will make a strawberry mousse and prep a couple meals. With some forethought and some work, we can be successful, even when life gets crazy. We can also keep that momentum going and continually prep and be successful.


Here is my planned menu starting with Tuesday and Ending on Monday. I will include snacks and desserts as well. All recipes are NSI needed, are all available online and easy. I tried to make it so a beginner to THM can follow it and be successful. Everything I purchased I bought either at Aldi or WalMart. You can do this!
I have added a video where I explain what I did and show how I store some of the prepped veggies. I am not a professional and you can definitely tell. This might be helpful if you are a visual learner.

Posted by Jennifer Overstreet, Healthy Living Coach on Monday, 2 September 2019

Tuesday:
Breakfast Oatmeal with fruit
Lunch are salads made with veggies I prepped and chicken breasts I made in the crockpot to prep for the week.
Snack for today will be non-fat Greek yogurt with a little stevia and either fresh or frozen fruit.
Dinner is Chicken thighs with green beans. This is a sheet pan meal. We will marinate the chicken on Monday during the meal prep. I also will be using the Aldi brand of frozen skinny green beans in place of what the recipe suggests to use. Add a salad and we will have cheesecake for dessert.
https://kalynskitchen.com/roasted-lemon-chicken-green-beans-sheet-pan-meal/
https://www.certainlyketo.com/mixed-berry-keto-cheesecake/


Wednesday:
Breakfast is fried eggs, turkey bacon I prepped and sauteed okra
Lunch today is sweet potatoes with chicken breast that I prepped
Snack is Cottage berry whip https://www.facebook.com/TrimHealthyMama/photos/cottage-berry-whip-page-379dont-overlook-this-simple-recipe-it-is-sweet-health-p/486164634770722/
This will be an E dinner, it will be Cowboy grub. If the meat and brown rice are prepped ahead over the weekend, this will be so fast to throw together. If you want something sweet, I would eat some strawberries.

Thursday:
Breakfast and lunch are repeats from Tuesday.
Snack for today will be the Pumpkin Spice Whip. If you aren’t concerned about it being a fuel pull, make a little more than the recipe makes.
http://jenniferoverstreet.com/index.php/2019/08/30/fuel-pull-pumpkin-pie-whip/
Dinner will be tacos. Make the meat however you want. I will be doing my trick of adding in the chopped mushrooms and diced cauliflower. I will eat mine on lettuce and my hubby will most likely eat his on a salad. My boys will have tortillas and beans.

Friday:
Breakfast and lunch are a repeat from Wednesday.
Snack will be roasted strawberries with Greek yogurt. I think I am most excited about trying this recipe. It sounds crazy but the comments say it tastes amazing. We will be serving this on top of pancakes tomorrow morning, so either double up on the recipe or only eat a small amount.
https://northernnester.com/roasted-strawberries-thm-fp-keto-gf-df/
Dinner is lemon butter tilapia. My hubby doesn’t like fish so I will make some other protein for him. And he won’t eat much of the asparagus either. https://damndelicious.net/2016/04/30/baked-lemon-butter-tilapia/


Saturday:
Today we will have pancakes with bacon and the roasted strawberries for breakfast.
http://jenniferoverstreet.com/index.php/2019/08/07/low-carb-keto-pancakes/
Lunch today will be leftovers. I like to make sure I have some leftovers so I don’t have to cook all weekend. Snack will be the same. Most likely a Pumpkin Pie Whip
Dinner will be chicken burrito bowls. Add whatever spices and other additions you want. I like flavor with my food and this one might need something added.
http://ifspoonscouldtalk.com/2016/02/burrito-bowl.html


Sunday:Breakfast for me will be overnight oats. This makes two so I will have one Monday for a snack.
http://jenniferoverstreet.com/index.php/2019/08/04/blueberry-overnight-oats/
Lunch will be bunless burgers with a side salad
https://realsimplegood.com/bunless-burger-recipe/
Dinner is a crockpot recipe that we will start after lunch and have very little work on Sunday night.
https://fitmomjourney.com/trim-healthy-mama-slow-cooker-chicken-and-rice/


Monday:
We will prep some egg cups or mini frittatas this weekend to be used throughout the week.
http://jenniferoverstreet.com/index.php/2019/08/11/low-carb-thm-s-keto-egg-cups-or-mini-frittatas/
Lunch is leftovers from Sunday’s dinner. This will make a lot.
Snack is cottage berry whip
Dinner is something that I make about once a month or so. I season a whole chicken however I like it seasoned. I take a crokpot and make 3 foil balls and rest the chicken, breast side down, on top of the foil balls. I cook it on low for about 6 hours or so. We will serve it with a roasted cauliflower and have the strawberry mousse for dessert.
https://ahealthymakeover.com/roasted-garlic-parmesan-cauliflower/
https://northernnester.com/strawberry-mousse-thm-fp/

Posted in Helps & Tips, Menus, THM, Uncategorized | Leave a comment

Fuel Pull Pumpkin Pie Whip

This is such a delicious fall themed fuel pull snack or dessert. I needed something one day before dinner but dinner was going to be a heavy S so I wanted something that wouldn’t be heavy. Also, the pumpkin spice latte came out this week and I was one of those people who bought one the day it was released. Well, that isn’t who I am anymore but that doesn’t mean that I don’t miss them. This helped with that craving and filled that need for a yummy snack. Use whatever sweetener that you have. I love gentle sweet but you can use your favorite sweetener. Adjust the spices to your taste. This recipe is so quick and easy and delicious, it might become a favorite of yours. Check the numbers on your cottage cheese and canned pumpkin to make sure you keep it in the fuel pull guidelines (if you are wanting it to stay a fp).

Ingredients
1/2 Cup low fat Cottage Cheese
Slightly heaped 1/4 cup of Canned Pumpkin
2 teaspoons of Gentle Sweet, or to taste
a few dashes of Pumpkin Pie Spice
A dash of Maple and Vanilla extracts

Directions
1.Put all ingredients in a blender or a food processor or use a stick blender.
2.Taste, adjust if needed.
3.Store in the fridge if you aren’t going to eat right away.

Posted in Desserts, Recipes, Snacks, Uncategorized | Leave a comment

Low Carb THM S Keto Egg Cups or Mini Frittatas

This recipe is a great recipe for a large family or a recipe to make ahead for the week. The recipe made 18 egg cups. I struggled on what to call this- my mind says egg cups but a friend came up with the idea of mini frittatas. That sounded good too. Call them what you want, I think they a delicious and easy. (you might have noticed a running theme here, most of these recipes are easy) Adjust these to suit your taste. When I came up with this combination of extras, it literally was what I had in the fridge. Also, these muffin tins are old and I have had them for years. No, they don’t look new, but they work.

Ingredients
1 Dozen eggs
1 Cup of Shredded Cheese, I used sharp cheddar
1/4 Cup of Chopped Onion
1/4 Cup of Chopped Bell Pepper
1/4 Cup of Chopped Mushrooms
1-2 Two Tablespoons fat
18 Slices of Deli Style Meat
Salt and Pepper to Taste

Directions
1. Put your onion and bell pepper in a skillet with your choice of fat, I used red palm oil. Cook over medium heat until mostly cooked. About 5 minutes.
2. Add the mushrooms and cook for about 4 more minutes. Stir so the veggies don’t burn.
3. While your veggie mix is cooking spray your muffin tins with nonstick spray. Line each muffin tin with a slice of meat and a sprinkle of cheese.

4. Beat eggs with seasoning. Add cooked veggies to the egg mixture and stir to combine.
5. Carefully spoon egg and veggie mix into meat and cheese cups. Divide evenly between each muffin section.
6. Bake at 350 degrees for around 15-20 minutes, or until cooked through.
7. Carefully remove with a knife or fork.


Posted in Breakfast, Recipes | Leave a comment

Low Carb Keto Pancakes

Do you ever crave pancakes and bacon? I grew up with Sunday always being pancake day. Now these weren’t healthy, they were the light and fluffy pancakes drenched in sugary style syrup. They were delicious. I loved that breakfast and miss it. I made up a batch of pancakes that are gluten free and sugar free. They aren’t quite as fluffy as the ones with white flour but they are the fluffiest ones I have made since eating this way. I was impressed with their fluffiness and even how they look. They look like pancakes!! I am so excited about this recipe. This is also an NSI recipe- no special ingredients. I used gentle sweet for my sweetener, but you can use what you have.

Ingredients
1 1/2 Cups Almond Flour
3 Pinches of Salt
Scant 3/4 Teaspoon of baking soda
1/2 Teaspoon of Vanilla Extract
1/4 Cup of Oil- I used virgin coconut oil
1/4 Cup of Water
4 Eggs
1 Tablespoon of Gentle Sweet

Directions
1.Put everything in a blender and blend until combined. (You can use an electric mixer if you don’t have a blender).
2. Allow to rest for a few minutes while you clean up the kitchen.
3. Bake on a griddle until there a bubbles forming and flip. I cooked mine on the griddle set at 350 degrees.
4. Remove when the other side is cooked.
5. Serve with your favorite low carb toppings. I made cooked some blueberries with a little water and add some sweetener.
This made 12 pancakes. I scooped the batter with a 1/4 cup measuring cup.

Posted in Breakfast, Recipes | Leave a comment

Chocolate Ricotta Cream

This is such an easy recipe and requires no special ingredients. This is often my post-workout snack. This can be a great breakfast as well. This can be made on the weekend, make a few, and packed for when you are out or at work. This helps you stay on plan while you are out and avoid the drive-thru temptations.

Ingredients

1/2 Cup of Ricotta Cheese
2 Tablespoons of Gentle Sweet, or whatever sweetener you have
1-2 Dashes of Vanilla Extract
2 Tablespoons of Cocoa
Almond Milk, use just enough to thin it to your liking. I use about 2 tablespoons

Directions

1.Mix all ingredients in a bowl, taste and adjust as needed.
2.Eat. That’s it, super easy and simple.

Posted in Breakfast, Recipes, Snacks | Leave a comment