Category: Recipes


This soup is one of my favorite S meals I’ve eaten so far in the last 2 weeks. It pairs nicely with a little bit of brown rice for an S helper if needed. The cashews on top give it a perfect crunch!


If you prefer a slow cooker version, skip the coconut oil and add all ingredients (except basil and cashews) to a slow cooker and cook for 4.5 hours on high. Enjoy this warm, comforting soup around a warm, comforting table!




Red Curry Soup

This delicious low-carb soup has a little bit of crunch and a lot of flavor.

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6


  • 1 Tbsp coconut oil
  • 2 lbs boneless skinless chicken breasts cut into 1" cubes
  • 1 crown broccoli cut into florets
  • 2 carrots sliced
  • 1 onion diced
  • 1 medium zucchini sliced
  • 2 Tbsp red curry paste
  • 1 tsp salt
  • 1 tsp black pepper
  • 2 (15 oz) cans coconut milk
  • 1 (15 oz) can low-sodium chicken broth
  • 1 handful fresh basil leaves chopped
  • 1/4 cup unsalted cashews for garnish


  1. In a large pot, brown chicken cubes in coconut oil over medium heat.

  2. Add remaining ingredients, except basil and cashews. Turn heat to high and bring to a boil.

  3. Reduce heat and simmer for 20 minutes.

  4. Add basil and cook for 5 more minutes.

  5. Serve in bowls with cashews on top.

Recipe Notes

Contains 294 calories, 21 g fat, 10 g carb, and 16.5 g protein per 2-cup serving.


Recipes Trim Healthy Mama

We LOVE pizza at our house – especially as Super Bowl season draws near! Unfortunately, our Seahawks didn’t make the playoffs this year, but we can still enjoy the spirit of the game with a few slices of pizza pie. Store-bought pizza sauces can sometimes contain added sugar or, more often, high levels of sodium. Not to mention the sodium in everything else that goes on your favorite pizza!

vita-marija-murenaite-484774If you’re looking to eat less sodium or simply cook more from scratch, this pizza sauce recipe is a great option! It’s very easy and fast to make – just stir it up in 5 minutes and spread it on your favorite pizza! The tomatoes, herbs, and spices add an antioxidant punch to any pizza-flavored dish.

5-Minute Heart Healthy Pizza Sauce

If you're looking to cut sodium or simply cook more from scratch, this pizza sauce recipe is a great option! It's very easy and fast to make - just stir it up in 5 minutes and spread it on your favorite pizza! The tomatoes, herbs, and spices add an antioxidant punch to any pizza-flavored dish.

Cook Time 5 minutes
Servings 8
Calories 16 kcal


  • 15 oz. canned tomato sauce (no salt added)
  • 1/2 tsp oregano
  • 1/4 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/4 tsp dried thyme
  • 1/8 tsp ground red pepper
  • 1/4 tsp garlic salt
  • 1/8 tsp cinnamon
  • 1/4 tsp basil


  1. Add all ingredients to a small saucepan and heat over medium-low heat for 5 minutes, stirring occasionally.

Recipe Notes

Contains 4 g carbohydrate, 1 g protein, 0 g fat, 63 mg sodium per 1/8 cup serving.

Anti-inflammatory Diet Carb Counting Heart Healthy MyPlate Guidelines Recipes

My dairy-free friend Valerie made a recommendation for an alfredo sauce recipe from Silk’s website. She came over today and we made it!

Did you know Silk® has a ton of tasty recipes, like this one for Fast & Easy Fettuccine Alfredo?
Photo courtesy of

It came out deliciously – almost better than my normal dairy-inclusive version! It smelled and tasted just like regular alfredo. We made the pasta with cashew milk and took the liberty of a couple of adjustments. Here’s the modified recipe I made (you can add any kind of meat or fish for protein as well!):


  • 16 oz fettuccine
  • 3 Tbsp canola oil, divided
  • 1/2 sweet onion, chopped
  • 2 cloves garlic, minced
  • 3 Tbsp flour
  • 4 Tbsp chicken or vegetable stock
  • 2 cups Silk Unsweetened Cashew Milk (or soy milk)
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1 tsp white pepper
  • 1/4 tsp nutmeg
  • 2 Tbsp cornstarch
  • 1/4 cup Trader Joe’s vegan mozzarella-style shreds
  • Fresh chopped parsley for garnish


  1. Prepare fettuccine according to package directions.
  2. While fettuccine is cooking, saute chopped onion and garlic over medium heat in 1 Tbsp oil until fragrant and translucent.
  3. Remove onion and garlic to separate dish and reserve.
  4. Add remaining oil to pan and stir in flour and stock. Simmer for 2 minutes.
  5. Stir in cashew milk, onion powder, garlic powder, salt, white pepper, and nutmeg.
  6. Whisk cornstarch into 1/4 c. cold water and stir into sauce.
  7. Add vegan cheese and return to simmer. Allow to thicken, stirring constantly.
  8. Stir in onion and garlic and pour over prepared fettuccine and stir well. Top with chopped parsley for garnish.

Recipe modified from

Dairy Elimination Recipes

img_0781I love pumpkin in the fall. Love it. Stereotypes be darned, I do not care. This scrumptious squash finds its way into curries, soups, muffins, cookies, pancakes, and steamers around my house as soon as the leaves start to turn.

Pumpkin takes a front seat in this seasonal smoothie that is filling, nutritious, and delectable. I started with the Pumpkin Pie Smoothie recipe here and modified it to boost the protein, control the carbs, and add some greens, because if you’re making a shake, why not add greens? You can’t taste them and it’s an easy-as-pie (…see what I did there?) way to get an extra serving of veggies.

Try it for a tasty breakfast that is (bonus!) carb-controlled, heart healthy, and contains servings from 4 different food groups.


1 cup unsweetened vanilla almond milk (you can definitely use dairy milk but carb-counters be aware it will add about 12 grams of carbohydrate)

1 handful spinach or kale

½ cup pureed pumpkin

¼ cup light vanilla Greek yogurt

1/8 cup plain whey protein (I love the bulk whey protein from Winco!)

½ medium banana

½ tsp pumpkin pie spice

1 tsp honey (or your sweetener of choice)


  1. Add almond milk and greens to blender. Blend for 30-60 seconds or until leaves have been completely blended and the mixture looks like green, frothy milk.img_0780
  2. Add remaining ingredients. Blend until smooth. Enjoy!

Makes 1 16-oz serving. Contains 303 calories, 35.1  g carbohydrate, 14.6 g protein, 2.9  g fat, 0.1 g saturated fat, and 251 mg sodium. Includes 1 serving dairy, 1 serving fruit, 1 serving vegetables, and 1.5 oz protein.

Carb Counting Heart Healthy MyPlate Guidelines Recipes

Photo from
                      Photo and recipe from


Recipe feature time! My awesome husband made these amazing pork chops and they were probably the most delicious pork chops I have ever had. Smothered in mushrooms and surprisingly flavorful sauce (I had to ask him three times if he added extra salt to the sauce), these pork chops leftovers barely lasted 2 days. I would eat these almost every week if I could!

Heart Healthy Recipes

The common cold has fogged my brain (or sapped my motivation) enough that I haven’t done much research in the last few days. I have a couple of MyPlate recipes stocked up that I had not yet posted, so I thought I’d grace you with one today. I present to you a fiance favorite: The Spinach Lasagna Roll-Up.



10-12 lasagna noodles (you’ll only use 8 but you want to have extra in case some tear)

1/2 pound lean ground beef

1 tablespoon olive oil

1/2 medium onion, chopped

8-10 mushrooms, sliced

1 cup spinach

3/4 cup fat free sour cream

1 cup shredded part-skim mozzarella

1 (15-oz) can no salt added tomato sauce

1/2 teaspoon dried or 1 teaspoon minced fresh basil

1/2 teaspoon dried oregano

1/2 teaspoon garlic powder

  1. Cook and drain the lasagna noodles according to the package directions, minus about 2 minutes (you want the noodles to hang together well for the roll-ups).cooked noodles
  2. While the noodles are cooking, brown the ground beef over medium heat and drain the fat (if you prefer a vegetarian option, these are deliciously mushroom-y without the beef too). Add in the olive oil, onions, and mushrooms and saute until soft.mushrooms and meat
  3. Reduce heat to medium-low. Add in spinach, fat free sour cream, and 1/2 cup of the shredded mozzarella. Cook until cheese is melted and spinach is slightly wilted.spinach and meat and sauce
  4. Lay the lasagna noodles out on a plate. Spread a thin layer of the beef and mushroom mixture on each noodle. Roll the noodles up and place in a 9×13 baking dish.rolling
  5. In a bowl, stir together tomato sauce, basil, oregano, and garlic powder. Pour on top of lasagna roll-ups. Top with remaining mozzarella cheese.sauce and cheese
  6. Bake at 350 degrees for 30 minutes. Serve two roll-ups with a side of veggies and some fruit for a complete MyPlate meal. Oh, and try not to splash sauce all over the edge of the plate like I did. =)plate

Two roll-ups count for 1/2 cup vegetables, 2 ounces grains, 2 ounces meat, and 1/2 cup dairy. They contain 457 calories, 58 g carbohydrates, 31 g protein, 13 g fat, and 280 g sodium.

MyPlate Guidelines Recipes

After dinner at my parents’ house I had about 200 calories and one serving of dairy left to go for the day so, logically, we started pursuing dreams of frozen dairy delights. I love ice cream. Love it. My sweet tooth really only has eyes for this cold creamy goodness. Since MyPlate tells me to avoid solid fats (such as the saturated fats in cream…sigh…) I began perusing Pinterest for healthier options. And I found…this stuff from Meghan on JaMonkey.

raspberry frozen yogurtThree easy ingredients + twenty minutes = sweet, refreshing yummy-ness.

If made with fat-free Greek yogurt, unsweetened raspberries, and stevia, this dessert contains 18 g each of protein and carbs, 1 g of fat, and 150 totally-worth-it calories per 1 cup (yes, one WHOLE cup!) serving. You can easily switch it up with nearly any fruit or real sugar if you prefer.

raspberry frozen yum! Any way you shake it, this stuff is GOOD. And easy. And will definitely be re-visited in my diet future.


MyPlate Guidelines Recipes