TrimHealthyMama Popcorn Recipes

It’s National Popcorn Day! Can you guess what this post will be about? Yep, popcorn recipes for TrimHealthyMama.

TrimHealthyMama Popcorn Recipes!First we have to get one thing out of the way for people new to the THM plan:

Can you have popcorn on TrimHealthyMama?


Popcorn is totally fine on THM in an “E” setting. Just don’t eat more than 4-5 cups, and don’t drizzle it with butter (unless you’re ok with a crossover, otherwise, keep the butter to under a teaspoon to stay in “E” mode).

Most TrimHealthyMamas enjoy their popcorn with a light spray of coconut oil cooking spray and mineral salt.

Now that I have been eating it this way, I actually prefer it to the butter-soaked variety. The flavor of the popcorn comes through better and it has a nicer crunch.

If you want a bit of variety, try spraying your popcorn with coconut oil cooking spray, then sprinkling with cinnamon and Gentle Sweet, or cayenne pepper or chili powder.

I also love my popcorn topped with nutritional yeast. It has a delicious cheesy taste similar to Parmesan.

Parmesan Popcorn – Speaking of Parmesan though, as long as you use less than 1 Tablespoon of the kind in the green can, you’re safely in E fuel mode.

Here is a roundup of some more delicious popcorn recipes, all TrimHealthyMama friendly.

Sweet and Salty Sugar-Free Popcorn – simply made with stevia and mineral salt.

Caramel Popcorn – a crossover, but still on plan.

If you love all things peanut butter, how about Peanut Butter Popcorn? Just spray your popcorn with cooking spray, add a couple teaspoons peanut flour along with a bit of Gentle Sweet and mix well.

Mexican Chocolate Popcorn: Sprinkle on cinnamon, a dash of cayenne and a teaspoon each cocoa powder and Gentle Sweet.

Maple Popcorn – Use maple flavoring for this one to keep it sugar-free! Mix a tsp maple flavor with your popcorn along with Gentle Sweet and mix well.

Curry Popcorn – spray your popcorn with coconut oil spray, then sprinkle on your favorite Curry powder and a bit of powdered ginger. If you really love Indian spices, try sprinkling on garam masala, turmeric and red pepper flakes.

Spicy Cowboy Popcorn – wouldn’t this be fun to eat while you watch your next Western?  Just sprinkle garlic powder, cumin and cayenne (or, chili powder) on top of air-popped popcorn. I hear popcorn tastes amazing dipped in salsa. Haven’t tried it yet.

Sriracha Popcorn – This spicy sauce, I hear, is delicious on top of popcorn. Add a bit of salt first, then sprinkle away.

Apple Pie Popcorn anyone? Careful, this recipe is a crossover, but I imagine it would be just as tasty if you cut that coconut oil down to make it an E.

Do the same for Pumpkin Spice Popcorn – spray with coconut oil or butter spray, sprinkle with pumpkin pie spice and Gentle Sweet.

Wasabi Popcorn – love the taste of sushi? How about a tiny dab of powdered wasabi and a sprinkle of soy sauce on your popcorn?

Ranch Popcorn – Sprinkle mineral salt, garlic powder, parsley, pepper and onion powder on your popcorn for a Ranch flavor with no fat.

Love this idea to make your own Skinny Pop – you’ll need to buy a $1 spray bottle, but you’ll be able to enjoy butter on your popcorn! (Just keep it to under 1 tsp per serving)

Dorito popcorn – oooh, I cannot wait to try this one! Sounds delicious. All the flavor, none of the crap and guilt.

Stevia-Sweetened Kettle Corn – ooh, kettle corn!

How to Make Homemade Microwave Popcorn

Microwave popcorn is filled with yucky ingredients and is wildly overpriced. Popcorn kernels are cheap, making popcorn a budget snack. There’s no reason to buy it when homemade microwave popcorn is so easy to make!

You simply put 1/4 cup of kernels in a paper bag, fold the top over twice, and microwave on high for about two minutes or so, until you hear the popping slowing way down.

I prefer to make my popcorn on the stove.

How to Make Stove Top Popcorn

I put 2 Tablespoons coconut oil in a heavy-bottom saucepan on medium, and add 3 popcorn kernels. Put a lid on the pan. When the first kernel pops, add 1/2 cup popcorn kernels and put the lid back on. Shake gently. The popcorn will start popping. Listen carefully and remove from heat when the kernels almost stop popping. Add mineral salt and enjoy!

This recipe makes enough for a family, about 8-10 cups. Eat 2 cups and you’ll stay in E fuel mode.

Need an air-popper?  Air poppers allow you to make popcorn with no fat at all!

p.s. Popcorn is a great snack and a healthy complex carbohydrate. It’s high in fiber. One cup of air-popped corn contains 30 calories and practically no fat. Go ahead and enjoy popcorn on THM – 4-5 cups at a time, with less than a teaspoon added fat and all the extra flavorings your imagination can come up with! Popcorn is another way to make sure you’re getting enough E meals and snacks.

Trim Healthy Mama at Starbucks

What’s on plan a la Trim Healthy Mama at Starbucks? Does being on Trim Healthy Mama mean you can’t enjoy your favorite Starbucks beverage? Maybe. Read on…

18 years ago, I was an employee of Starbucks, so I know a thing or two about their drinks. If you love plain old, ordinary drip coffee, you’re in luck. Drip coffee has less than 5 calories. If you drink it black, you’re golden. If you like cream, you’re in S mode (whether you use half and half or heavy cream). Drip coffee drinkers have it easy on THM.

Where it gets complicated with Trim Healthy Mama at Starbucks?  For those who love the fancy espresso-based drinks.

First let me explain a bit about the differences between various espresso-based drinks.

  • A latte has a little espresso and a lot of steamed and foamed milk.
  • A cappuccino has a little espresso and a lot of foamed milk. This is why the cup feels so light in your hand – it’s mostly air!
  • A flat white is inbetween – it has more milk than cappuccino, less than a latte.
  • A macchiato has a little espresso and a lot of steamed milk with a dash of foamed milk – macchiato is Italian for “marked”, so the drink is “marked” with a bit of foam. If you order espresso macchiato at Starbucks, you get a shot of espresso marked with a little steamed/foamed milk on top. It’s a very small drink.
  • An Americano is a little espresso with hot water added – similar to a brewed coffee.

All of the above drinks CAN be on plan if ordered black or with half-and-half or heavy cream. Unfortunately, the coconut milk AND the almond milk at Starbucks contain sugar!

Trim Healthy Mama at Starbucks

Trim Healthy Mama at Starbucks

A mocha is basically a latte with chocolate syrup added. A caramel macchiato is also basically a latte with caramel and vanilla added. Both of those you need to avoid on THM, as they have a ton of sugar.

Whole milk is a Crossover, and all the espresso-based drinks are made with whole milk unless you ask. So if you ask for a tall latte, for instance, you’re getting a whole lot of whole milk. Keep that in mind if you’re still in weight loss mode. In maintenance, this would be okay occasionally.

Keeping in mind the definitions above, a cappuccino would have less milk than a latte, so might be a safer choice if you’re still losing weight.

Frappuccinos would also be off plan due to their high sugar content, as would all the sweet fancy drinks: Pumpkin Spice Latte, White Mocha, Mocha, Caramel Macchiato, etc.

Starbucks lovers who are on THM were excited to hear about them offering a stevia-based sweetener, but alas, it contains fructose and is therefore not on plan. My advice?

Keep your stevia in your purse! I carry a few packets of an on-plan stevia sweetener with me all the time.

Your best bet to stay on plan with Trim Healthy Mama at Starbucks is to order one of the following:

  • Regular drip coffee or Americano, either black or with half and half or heavy whipping cream. (They don’t keep heavy cream at the condiment bar, you’ll have to ask for it.)
  • Iced coffee and iced Americano are also safe (just not the “shaken” ones, those have sweetener added). Add half and half or heavy cream for an S. If you use just a little half and half, you can stay in E parameters. 2 tablespoons of half and half contain 3.5 grams fat, so pour carefully.
  • Most of the brewed Teavana teas are THM-safe. The English Breakfast, Earl Grey, Jade Citrus Mint green tea, and Mint Majesty are all safe because they’re 100% tea leaves. The Passion, Youthberry and Peach, however, contain a small amount of sugar, but probably not enough to make any difference. The shaken iced teas all contain sugar, so avoid those. The Oprah Chai tea has small bits of apple, but it’s sugar count is still 0 grams, so it’s safe. The Oprah Cinnamon Chai has no fruit pieces.
  • If you love black tea, you could also order a Tea Latte – this is a drink made from brewed, hot black tea with steamed milk. With whole milk it’s a crossover, with half and half, it’s an S fuel.
  • A latte or cappuccino made with half and half. This is called ‘breve’, so you would order a Breve Latte or a Breve Cappuccino, depending. Since a cappuccino has less milk, it has fewer calories.
  • Keep in mind that any drink ordered breve will have a TON of fat and calories! You might want to make your next meal a Fuel Pull to compensate for that.
  • The sugar-free flavor syrups at Starbucks are not on plan. They contain maltodextrin AND sucralose (splenda) – yuck! Carry your own flavored stevia and use those instead. SweetLeaf makes a ton of flavors (including chocolate, caramel, vanilla and coconut) that you might like in your coffee.
  • Flavor your coffee yourself with regular old spices instead of syrups. Cinnamon, nutmeg, vanilla are sugar free and on plan! You can easily carry a tiny little container of these in your purse, and they’re available also at the condiment bar at Starbucks (although the vanilla and chocolate have sugar).
  • Another option to stay on plan is to mix up all the ingredients for a Trimmy in your own travel mug, then when you get to Starbucks, order a coffee and pour that in. You could even mix up a Hot Chocolate Trimmy, leaving out the water, and ask for a cup of hot water at Starbucks.
  • Or, bring your own mug with almond milk (and stevia, or whatever else you like) added, and ask them to put hot coffee on top of it! This way you can stay in E fuel easily. Also, Starbucks gives you a .10 discount when you use your own mug.
  • Almost all of the food and snacks at Starbucks are off plan. If you find yourself starving at a Starbucks, order a Sausage, Egg and Cheese breakfast sandwich and ditch the bread for an “S” fuel. They also have packets of plain almonds and cashews. The snacks differ from location to location, so check out what your local store offers. Most of the beef jerky snacks I’ve seen also contain sugar.

What do you order that’s safe for Trim Healthy Mama at Starbucks?

p.s. If you love the mouth feel and flavor of steamed milk, why not buy a milk frothing pitcher or a foaming wand and make your own mock Starbucks coffees at home? I have this foaming wand and use it every day to make cappuccino or Trimmy drinks. I first warm the milk to the desired temperature, then I use the wand to make a beautiful head of foam on it. So delicious, and so much cheaper. I even prefer the flavor of my coffees made at home. 🙂


If you’re having a hard time staying on plan a la Trim Healthy Mama at Starbucks, be sure to check out the follow-up to this post, THM-Safe Starbucks Copycat Recipes!

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Last week’s TrimHealthyMama Food Journal

Time for this week’s Trim Healthy Mama food journal. I have fallen in love with Yogurt Power Bowls. They are so easy and delicious and feel so decadent. Here’s how I make mine:

Yogurt Power Bowls, THM “S” 

  • 1 cup 0% Greek yogurt
  • 4-5 strawberries, sliced
  • 1/2 tsp Super Sweet or equivalent
  • 1/4 small 85% chocolate bar, chopped
  • 1 T coconut flakes
  • 2 T chopped nuts

First, I take the strawberries and drizzle the stevia on top, then microwave for about 30 seconds. This creates a juicy strawberry glaze. Then I layer all the other ingredients on the yogurt, top with the strawberries and stir just a little. The warmth of the strawberries melts the chocolate just a little and knocks the cold off the yogurt. It tastes a little like a chocolate-covered cherry to me. But totally on plan!

As usual, food marked with an asterisk * is a TrimHealthyMama cookbook recipe.



Coffee, chocolate oatmeal (with collagen) – E @ 7

*Hot chocolate Trimmy – FP @ 10

Frittata with cheese, onions and bell peppers – S 11:30

Broccoli with cheese sauce and sausage, *Cottage berry whip – S @ 4

Popcorn – XO @ 5



Coffee and cream, *French toast in a bowl – S @ 7

Turkey-wrapped pickle – FP @ 9

Taco salad with pinto beans  – E @ 11

*Orange dreamsicle shake – E @ 1

Oat-peanut-flour muffin – FP @ 2:30 (I made this recipe FP style, instructions at the link.)

Dirty Cajun rice – E @ 5



Coffee and cream, *French toast in a bowl – S @ 7

Green salad with grilled chicken – S @ 12

*Skinny chocolate chip muffin – S @ 3

Grilled steak, green salad with cucumber and tomato, Bleu cheese dressing – S @ 7



Coffee with cream, oatmeal with collagen – E @ 6:30

*Berry secret shake – FP @ 10

Tuna with mayo, red bell peppers – S @ 1

0% Greek yogurt with peanut butter – S @ 3

Garlic-lime chicken, mixed vegetables, rice – E @ 6

*Hot chocolate Trimmy – FP @ 8



Coffee, oatmeal with strawberries and cottage cheese – E @ 7

Chips, queso, “naked” burrito (no tortilla) ground beef, cheese, sour cream, lettuce, tomato – XO @ 1:45

0 % Greek yogurt with peanut flour – FP @ 6:30

French fries – XP/off plan @ 9:30



Coffee and cream, *Skinny chocolate chip muffin – S @ 7

Yogurt Power Bowl: 0% Greek yogurt, chopped dark chocolate, ¼ cup berries, 1 T coconut – S @ 10

Chicken breast with bell peppers, 0% Greek yogurt, *apple-cinnamon muffin – E @ 12

*Salted caramel oolong – FP @ 3

Chicken breast, black beans and rice, boiled yuca, fried plantains – XO @ 7



*Salted caramel oolong, *Skinny chocolate chip muffin S @ 8

French fries – off plan @ 11

*Shake gone nuts – S @ 3

Bunless cheeseburger, onion rings, margarita – XO @ 6

How I get my TrimHealthyMama collagen

Sometimes a person new to TrimHealthyMama© will ask, “How do you take your collagen?” on the THM Facebook page.

I thought I would share how I get this important superfood ingredient into my diet every day.

But let me first backtrack a bit.

For years before I started TrimHealthyMama, I used gelatin and collagen (simply different forms of the same superfood) because I had read extensively about them and was convinced of their value in the diet. I have also made my own bone broth for years and never shied away from eating the skin of chicken. Collagen isn’t a “THM thing”. Our ancestors ate a lot more collagen/gelatin because they ate the animal from head to tail. They didn’t buy prettily packaged slabs of chicken breast at the store.

See this homemade bone broth? It’s gelatin/collagen that makes it gel up like that!

Collagen is a powdery substance that doesn’t clump or gel in liquids, and gelatin does – it’s the type you use to make gummy candies or pudding, for instance. So, they both have their place in the THM kitchen.

There is excellent information in the TrimHealthyMama plan book about why collagen and gelatin are important additions to the diet, but if you don’t have the book (or even if you do!), I recommend Serene’s excellent (long but worth it) article on the why of collagen.

I make it a goal to get around 2 Tablespoons of gelatin and/or collagen in my diet every day. Here’s how I do it.

  • Collagen in my morning coffee – I put half and half or cream in the bottom of my mug, add the collagen and stir until it dissolves. Then I add coffee and stir again. Even if I’m going to Starbucks, I put this mixture in the bottom of my travel mug, and I ask the barista to please NOT pour it out before adding my coffee!
  • Collagen in my iced coffee – Most afternoons at around 3 I need a snack (and a caffeine pick-me-up!), so I blend cold coffee with a bit of almond milk, stevia, collagen, a bit of cream (if I’m in S mode, if not I leave it out) and whey protein powder. It blends up creamy and delicious and then I pour it over ice. To save money, I use leftover brewed coffee from the morning’s pot instead of brewing fresh. I also make coffee ice cubes from leftover brewed coffee so my iced coffee doesn’t get diluted.
    Collagen in my iced coffee
    Collagen in my iced coffee – see that lovely creamy head of foam on top?


  • I add collagen to my *Fat Stripping Frappas and other shakes – some of the recipes in the THM cookbook call for collagen, especially those that don’t have another source of protein.
  • I add collagen to my oatmeal. Here’s how I make oatmeal, THM style: In a bowl, I put 1 T. collagen, 1 T. whey protein, stevia to taste, a dash vanilla extract with a few tablespoons of almond milk. I stir that until it’s a smooth mixture. Then I add 1/4 teaspoon glucomannon to thicken it. I add hot oatmeal and up to 1 tsp. butter, stir and serve (I love chocolate oatmeal, prepared the same way – with a T of cocoa powder added to the above mixture).
  • I drink *Hot chocolate Trimmy with collagen. This is a delicious Fuel Pull recipe from the cookbook. Since my blender is the type that cannot blend hot beverages, I mix up the ingredients cold in the blender jar, then pour it into a mug and microwave it. This is my favorite bedtime snack. The calories are minimal but the taste is amazing.
  • I make gelatin gummy desserts. These are so fun. They can be made as a Fuel Pull snack perfect for when you need juuuust a little something to tide you over until a meal. And of course kids love them! A couple of recipes: Orange Creamsicle Gummies | Strawberry Delight 
  • Collagen and gelatin can be added to soups and stews. It’s easy to boost your intake of either by just adding a bit to your soup. Voila! Instant protein boost and many, many other health benefits.

What’s your favorite way to eat collagen and gelatin?

p.s. Before discovering TrimHealthyMama, I bought my collagen and gelatin from Great Lakes brand. I think their products are very high-quality, and some prefer the ease of the canisters that you can pour directly from, instead of the plastic packages from THM. If you’re an Amazon prime customer and get free shipping, it may be cost-effective for you to get your products there. You can also use Knox gelatin from the grocery store, but it’s not made from grass-fed beef which I feel is important, and I don’t know much about Knox’s manufacturing process. I have researched Great Lakes and THM so I recommend their products wholeheartedly.

Since I place an order with THM frequently and am already paying shipping, I get my collagen and gelatin from them now, but I thought I would mention it. 🙂  THM has great prices and the quality of their products is exceptional. Their stevia sweeteners are the best I’ve ever tasted.

Simple THM “S” Snack

A little dark chocolate, a small handful of almonds, a few coconut chips (these are simply coconut and salt, no sugar added).

I sometimes have this for breakfast if I’m on the go, or for a 3 PM “le goûter” with coffee. It seems to satisfy my sweet tooth, takes all of 30 seconds to throw together, and is full of healthy fats.

No special ingredients or sugar substitutes, dairy free, gluten free, taste-full.

Simple THM "S" snack

I have thought of putting coconut chips and chopped almonds into a bowl, adding a dash mineral salt, pouring cashew or almond milk on top and calling it granola. What do you think?