Broiled Salmon {THM-S}

I love salmon and it is such a great option for THM’ers!  Here’s a quick and easy way to prepare salmon when you don’t have a lot of time on your hands.

Broiled Salmon

  • salmon fillets (1 per person)
  • coconut or olive oil
  • fresh lemon
  • salt
  • pepper
  • herbs of your choice

Preheat broiler.  Line a baking sheet with foil and place salmon fillets on foil.  Drizzle with olive oil.  Cut lemon in half and slice one very thin slice for each fillet.  Squeeze juice of remaining lemon pieces over fillets.  Season with salt, pepper, and herbs of your choice (although, just  olive oil, lemon juice, salt and pepper is delish!).  Place one lemon slice on each fillet.  Broil until fish is cooked through and flakes easily – about 10-15 minutes, depending on thickness.

**The image from this recipe is from before I was a THM, so disregard the potatoes you see in the veggie mix under that salmon!  Ha!


Hot Pizza Dip {THM-S}

This has all the flavors of a classic pepperoni pizza, but in a hot, bubbly, scoopable dip and you won’t even miss the crust!  You can use Joesph’s Pita chips to eat this while the non-THM’ers can eat toasted french bread slices. I’ve taken this to many gatherings and everyonealways lovest it.  I think you’ll like it too.  Because it’s good.  Because it’s easy.  Because it’s ON PLAN!

Start by combining 1-1/2 tsp Italian Seasoning with 8 oz of softened cream cheese.

Spread this mixture into a microwave safe serving dish and top with about 1/2 cup mozzarella cheese.

Top that with about 1/4 cup fresh parmesan cheese, grated.

In a small skillet, saute 1 small bell pepper, diced, along with 1/2 an onion, diced,and 1-2 garlic cloves in 1 tbsp coconut oil.

Spoon pepper mixture over cheese.  Then top with my Homemade Pizza Sauce – see recipe below – (or an 8 oz jar of purchased pizza sauce).

Sprinkle another 1/2 cup of mozzarella over the sauce and top with 4 oz. pepperoni, diced.

Top with another 1/4 cup parmesan cheese.  Microwave, uncovered, at 70% power for 5-7 minutes or until bubbly.

Serve with toasted bread slices.

Hot Pizza Dip {THM-S}

  • 1-1/2 tsp Italian seasoning
  • 8 oz cream cheese, softened
  • 1 cup mozarella cheese, divided
  • 1/2 cup fresh parmesan cheese, grated and divided
  • 1/2 bell pepper, diced
  • 1/2 onion, diced
  • 1-2 cloves garlic, minced
  • 1 tbsp coconut oil
  • Pizza Sauce (your favorite sugar-free sauce OR try my Homemade Pizza Sauce)
  • 4 oz. Pepperoni, diced

Combine Italian seasoning and cream cheese and spread in the bottom of a microwave safe serving dish.  Top with 1/2 cup mozarella cheese and 1/4 cup parmesan cheese.

In saute pan, cook bell pepper and onion in coconut oil until tender.  Spread this mixture over the cheese.

Top with pizza sauce, then remaining mozarella.  Add diced pepperoni and finish with remaining parmesan cheese.  Microwave at 70% power for 5-7 minutes or until bubbly.

Serve with Joseph’s Pita chips for THM and toasted french bread slices for non-THM.

Homemade Pizza Sauce – {THM-FP}

  • 14 oz. can diced tomatoes – I like to use fire roasted
  • 1-2 cloves garlic, smashed
  • 1 tbsp olive oil
  • 1-2 tbsp freshly grated parmesan cheese
  • 1 tsp truvia (use more or less, depending on how sweet you like your sauce)
  • Salt, to taste

In food processor, combine tomatoes and garlic.  Pulse until fairly smooth.  Add olive oil, parmesan cheese, truvia and salt.  Pulse a couple of times to incorporate all the ingredients.

Let sit at room temperature for one hour, if possible, to let the flavors really come together.  Then, store in the refrigerator until ready to use.

Sun-Tella Spread {THM-S}

Nutella.  It’s smooth, creamy, delicous.  It’s also full of sugar and totally NOT on the THM plan!  I wanted to try to make my own version that would be on plan so I decided to try sunflower seeds.   The end result was yummy.  Not exactly the same at Nutella, but  yummy none the less. I decided to go with salted sunflower seeds because I love that salty-sweet combination.  If you don’t want the salty-sweet combo, just use unsalted sunflower seeds.  **These images were taken before I started THM so ignore the bread.  : )  I would eat this on Joseph’s Lavash bread or just have a spoonful as a sweet treat.

Sun-tella Spread {THM-S}

  • 1 cup sunflower seeds
  • 4 oz. dark chocolate chips, melted
  • 10 tsp Truvia, ground fine
  • 4-6 teaspoons coconut oil

Place sunflower seeds in food processor and process until almost powdery.  (If you want a chunkier spread, don’t process quite as long).  Add enough coconut oil to form a smooth, soft paste.  Pour in the melted chocolate, pulsing until smooth.  Add ground truvia, pulsing until it forms a smooth, spreadable consistency.

Store in airtight container.  Because there is no dairy in this spread, you can leave this at room temperature for a couple of days.  If you will be storing it for more than a few days, I’d refrigerate it and let it come to room temp before using.

Makes: 1 cup


Payday Candies {THM-S}

THM Payday candies

I love sweets.  Seriously.  That has always been my one true weakness and the one thing that always keeps me from sticking to any diet/eating plan.  One reason I LOVE THM is that I can still have my sweets and desserts!  I found this recipe online somewhere, but don’t remember where, so I apologize that I can’t give credit, but I loved these little candies!
They are made with Truvia and THM Stevia, but if you don’t like these sweeteners, play around with substitutions to find something you like.  Because they are made with Truvia, they do have that “coolness” on your tongue when you eat them because of the sugar alcohols, but that actually makes me like them even better.  It’s like an added bonus!  Make sure when  you’re buying your dry roasted peanuts that you don’t get the kind with the “coating” on them – it has sugar, corn starch, maltodextrin (yuck!) and dried corn syrup!  Just get plain dry roasted peanuts.  Always read your ingredient labels!

To make these candies, you’ll need these ingredients:  Truvia, Stevia, Butter, Cream, Caramel Extract, Natural Peanut Butter, Salt (not pictured, sorry!) and Dry Roasted Peanuts.


Start by adding 2 Tbsp Truvia, 2 doonks Stevia, and 2 Tbsp butter in a small saucepan over medium heat.


Let that cook, stirring occasionally, until melted.


Add 2 tbsp cream to the pan.


And 1/8-1/4 tsp caramel extract (just depends on how caramel-y you want it to be).


Cook, stirring often, until the mixture darkens in color.  This will take about 3 or 4 minutes.  Here’s a before and after to give you an idea of how dark you want it to get:

light to dark

Remove from heat and stir in 2 tsp. natural peanut butter and a dash of salt.


And 1/2 cup dry roasted peanuts.


Stir just  until it all comes together.


Using a spoon or a small scoop, scoop out mounds of mixture onto a parchment lined baking sheet.  You should get about 10-12 depending on the size of your mounds.


Let cool at room temperature until set.  Or, if you’re impatient like me, go ahead and pop them in the fridge for a few minutes until they are cool.  I really need to work on my patience level!

And that’s it!  Now you have a delicious treat that you can indulge in with NO GUILT!  My kids even loved these and they usually turn their noses up at THM recipes.  🙂

Payday Candies {THM-S}

  • 2 Tbsp Truvia
  • 2 doonks THM Stevia
  • 2 Tbsp butter
  • 2 Tbsp heavy cream
  • 1/8-1/4 tsp caramel extract
  • 2 tsp natural peanut butter
  • dash salt
  • 1/2 cup dry roasted peanuts

Melt Truvia, Stevia, and butter in small saucepan over medium heat.  Add butter, heavy cream and caramel extract and cook until color has deepened, about 3-4 minutes, stirring often.  Remove from heat and stir in peanut butter, salt, and dry roasted peanuts.  Stir just until combined and spoon or scoop out onto parchment lined baking sheet.  Let cool completely.


Fresh Basil Pesto {THM-S}

I love pesto and I’m so glad it is plan approved!  We eat it as a ‘topping’ for our burgers (no bun of course!) with a slice of tomato and some mozarella cheese.  Delish!
Here’s how I make mine..

Start by putting about 1/3 cup of fresh basil leaves in your food processor with 15 almonds and one clove of garlic.  You can’t see it, but trust me, the garlic is in there.  It’s just hiding under the basil.


Pulse until the mixture is like very coarse crumbs.


Add 1/4 cup parmesan cheese.


With the machine running, drizzle in 1 tbsp olive oil


Then enough water to reach the desired consistency


Spoon into a bowl and you’re ready to roll!



Serve with Joseph’s Pita or Lavash chips or use as a ‘sauce’ on your favorite burger!

Fresh Basil Pesto {THM-S}

1/3 cup fresh basil leaves

15 almonds

1 small garlic clove

1/4 cup parmesan cheese

1 tbsp olive oil



In food processor, combine basil, almonds and garlic clove.  Pulse until it resembled coarse crumbs.  Add parmesan cheese and pulse again.  With machine running, drizzle in olive oil and enough water to reach desired consistency.



Tomato-Basil Chicken {THM-S}


This is a great summer dish that combine fresh produce and your backyard grill, which means you won’t have to heat up your kitchen!  You can marinate the chicken for as little as two hours, or up to 24 hours.  Fresh tomatoes and fresh basil make this a nice refreshing meal on a hot summer day that fits in with THM!  *I choose to use olive oil because of the flavor it gives this dish.  Coconut oil could be substituted, but keep in mind that it will harden up while the chicken marinates in the refrigerator.

Skinny Tomato Basil Chicken

  • 12 boneless, skinless chicken tenders
  • 1 large tomato, diced
  • 1/2 cup fresh chopped basil
  • 1 tbsp olive oil
  • 2 tbsp parmesan cheese, grated
  • 1/2 cup olive oil
  • 4 tbsp balsamic vinegar
  • 1-1/2 tbsp dried basil
  • 1 tsp dried mustard
  • 3 cloves garlic, minced
  • 1 tsp salt

At least two hours before serving (or up to 24 hours), combine 1/2 cup olive oil, balsamic vinegar, dried basil, dried mustard, and minced garlic.  Place in a large ziplock bag along with chicken.  Keep in the refrigerator, turning occasionally, until ready to grill.

Heat grill and grill chicken on each side until cooked through.  Place on serving platter.  Top with diced tomato, chopped fresh basil, and fresh parmesan cheese.


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