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.

Your favorite posts in 2016

Hi everyone!

I hope you had a wonderful year and met your weight loss goals with the help of TrimHealthyMama. I thought it would be fun to share the most popular posts on this blog for 2016. If you’re new here, you might have missed one of these.

(And if you’re new here, be sure to sign up for my weekly newsletter by entering your email address to the right. You’ll get instant access to a free ALDI meal plan and other exclusive content to help you in your THM lifestyle.)

Most Popular Posts in 2016

How to do TrimHealthyMama when you hate cooking or don't have time!

How to do TrimHealthyMama if you hate cooking or don’t have time (boy do you guys love this post! It’s the most highly trafficked post by far.)

Trim Healthy Mama ALDI

What does a TrimHealthyMama buy at ALDI?  Aldi is how I stay in budget while eating THM. This one has a free meal plan.

Banana -Cream- Oatmeal THM "E"

Banana “cream” Oatmeal THM “E” – this recipe got lots of positive feedback. I used to have trouble filling up when eating E breakfasts, but this one keeps me satisfied for hours.

What's on plan at Starbucks #THM

What’s on plan with THM at Starbucks? For the coffee addicts like myself!

THM-Safe Starbucks Copycat Recipes

And part two, THM-safe Copycat Starbucks recipes – so you can save money, stay on plan and enjoy your yummy coffee drink too (or snack!)

Enjoy and thanks for reading – and if you like this blog, click on one of the share buttons and spread the love. 🙂 Thanks!

Banana “cream” Oatmeal – THM “E”

This banana “cream” oatmeal is a clean E in TrimHealthyMama parlance. If you are in weight loss mode, you can choose to leave the banana out, adding flavor with banana extract. But if you’re in maintenance mode (or if bananas don’t cause you to gain), go ahead and add the banana!

Banana -Cream- Oatmeal THM "E"

I have always loved oatmeal, but it didn’t like me. After eating it, I would be ravenous within half an hour. With TrimHealthyMama, this is no longer the case. I can now enjoy oatmeal without my blood sugar crashing. The key, of course, is protein!

Banana “Cream” Oatmeal Recipe – THM “E”

Cook 1/2 cup (dry) oatmeal with 1 cup water, a dash of salt and 1/2 teaspoon butter or coconut oil.

While it’s cooking, put 1/2 cup low-fat cottage cheese and 1/4 banana into a blender (or, skip the banana and just use banana extract).  Add 1/2 tsp gluccomannan and stevia to taste, a dash of banana and/or vanilla extract.

You can also add 1 T whey protein and a scoop collagen if you like. Blend until creamy.

Top the hot oatmeal with banana “cream”.

This recipe keeps me full until I can eat again 3 hours later. Enjoy it with your favorite Trimmy beverage.

Again, if you’re still losing and want to avoid bananas, leave it out entirely and just add the banana extract. Also, you can leave out the butter or coconut oil and instead add up to 1 Tablespoon chopped nuts.

How do you like your oatmeal a la TrimHealthyMama?

Note: You can get banana extract at WalMart and some other large grocery stores. I prefer to order my extracts from OliveNation because they have great prices on organic (with no propylene glycol!) flavorings. And to save money, I buy oats in bulk, shown below, from Amazon. This works out to be half the price of buying it even at the cheapest grocery store, per pound. Since my large family uses oatmeal every day, this is a smart move for us.



THM Starbucks Copycat Recipes

In my blog post on “What’s on plan with THM at Starbucks?”, I promised to create a post with THM Starbucks copycat recipes. Here it is!

THM Starbucks Copycat Recipes


THM Starbucks Copycat Recipes

For you Starbucks mocha lovers who don’t want all the empty carbs and sugar:

Sugar-free Peppermint Mocha recipe

Peppermint Mocha and Caramel Mocha recipe – two in one here for those who love their fancy mochas.

Better-than-Starbucks Hot Chocolate

Copycat Starbucks Passion Tea Lemonade – if you love this lemonade/berry tea combo, so refreshing on a hot summer day, try this recipe.

For the Frappuccino lovers…

Vanilla Latte OR Frappuccino Copycat Recipe – this one requires making a concentrate that you can use for the base of either a hot latte or frozen frappe beverage.

Salted Caramel Mocha Frappuccino – what would have been an unhealthy sugar-and-fat bomb is now a healthy, sugar-free, low carb treat.

(Don’t forget that the THM Mocha Fat Stripping Frappa (FSF), from the THM Cookbook, is basically a fuel pull mocha frappuccino. My favorite Fuel Pull FSF-style recipe is Briana’s Chocolate Dreamy, by the way. I think it’s better than the one in the cookbook.)

If you give a (THM) girl a latte…

Coffee House THM-safe Latte – if you love a latte, try this recipe which can be made FP or S fuel.

Copycat Caramel Macchiato recipe – did you know that a caramel macchiato is just a latte with added vanilla and caramel syrup? Here’s a recipe if that’s your drink of choice.

If Chai is your thing…

Iced Vanilla Chai 

Iced Chai Tea Latte – otherwise known as the Shrinker. OK now I feel silly, because I never realized until this moment that the Shrinker is indeed an iced chai tea latte!

The Shrinker Latte – a hot twist on the Shrinker.

For all you pumpkin spice lovers…

Pumpkin Spice Frappuccino Copycat Recipe

Pumpkin Spice Latte copycat recipe

Like your coffee iced? 

Iced Coffee – either S or FP

Here’s another Easy Iced Coffee recipe. Don’t forget to add collagen to your iced coffee for extra protein and other benefits. You won’t taste it in the finished product.

Collagen in my iced coffee
I put collagen in my iced coffee

What about Starbucks copycat food recipes? Here you go! 

Sugar Free Copycat Starbucks Lemon Loaf – ooh! ooh! I love lemon loaf.

Low Carb Salted Caramel Cake Pops – ooh, I love anything salted caramel.

Low Carb Pumpkin Cream Cheese Muffin recipe – I also love the pumpkin spice muffin at Starbucks. I looked forward to it every year in my pre-THM days. But the homemade version is just as good, and of course cheaper and much better for you!

Did somebody say THM-safe Cranberry Bliss Bars? Yes, please!

Iced Coffee Ice Cream – love Starbucks ice cream? Here’s a healthy substitute.

If coffee isn’t your thing or you’re trying to wean yourself from caffeine, here’s a review of my favorite coffee substitute: Teeccino herbal coffee

Pictured below is my homemade cappuccino, made with half and half (breve). I make espresso on a stovetop espresso maker, warm the milk and froth it with a milk frother, and voila!


One great place to get flavor syrups and extracts that are sugar free: OliveNation. As a customer, you will get coupon codes in your email weekly. Natural flavor extracts are also available at Amazon, but I’ve found that OliveNation beats their prices.

And as I mentioned in the “What’s on plan with THM at Starbucks?” post, you can buy flavored stevia on Amazon- two steps in one.

Keep in mind that most flavor syrups, including the ones at Starbucks, contain sucralose (Splenda) and/or maltodextrin, both of which are not on plan with THM. Flavored stevia or flavor extracts are a better choice!

If you enjoyed this post, subscribe to my weekly newsletter. You’ll get exclusive content and gain instant access to a FREE TrimHealthyMama-safe ALDI meal plan!

Artichoke and Chicken Casserole

I made this forgotten dish for supper recently, and it reminded me how easy and delicious it is. I love artichokes, and this casserole is another way of getting them into my diet. Not only are they delicious, but artichokes have many health benefits.

Chicken-artichoke casserole is a Fuel Pull fuel if you serve it alongside non-starchy vegetables. However, I serve it over rice for an E fuel. It makes a lot of delicious sauce and the rice helps soak it up. The almonds are optional but add a nice bit of crunch.


Artichoke and Chicken Casserole – THM “E” or “FP”

Preheat oven to 350. Assemble:

2 tsp olive oil
1 pound chicken breasts, sliced thinly
1 tsp diced garlic
1 10 ounce package frozen artichoke hearts (if your store doesn’t have these, use two jars of canned artichokes – I use the quarted artichoke hearts from ALDI)
8 ounces sliced mushrooms
1 cup almond milk
1 can diced tomatoes
1 tsp dried tarragon and 1 tsp dried basil, or 2 tsp Herbes de Provence
1 tsp sea salt
3 T chopped almonds (this amount won’t take you over 5 grams fat per serving)

Heat oil and cook chicken pieces until golden brown. Add mushrooms, garlic and artichoke hearts to the pan and cook for a few more minutes.

In a mixing bowl, combine the almond milk, tomatoes, herbs, salt and stir well.

Combine chicken mixture with milk and tomato mixture, stir well.

Grease a baking pan with cooking spray. Add all ingredients to baking pan, then sprinkle with chopped almonds.

Bake for 30 minutes.

Garlic Lime Chicken

This garlic-lime chicken recipe has been a favorite of my family’s for years. Everyone loves it, and once I tweaked the recipe just a bit, it fits into a clean “E” fuel. I serve it with sauteed vegetables (squash, zucchini, broccoli, bell peppers, onions, tomatoes), black beans and rice, and salsa.


Garlic-Lime Chicken, THM "E" recipeGarlic Lime Chicken – THM “E”

1/4 cup lime juice
1/3 cup chicken broth
1 tsp garlic powder
1 tsp crushed dried cilantro leaves, or 2-3 T fresh cilantro leaves, diced
1/4  tsp cayenne pepper
1/2 tsp sea salt
1/4 tsp black pepper
1/2 tsp cumin powder
1 ½ lbs boneless, skinless chicken breasts (about 8 – skip the broth in the marinade if your chicken already includes it, otherwise the recipe will turn out too “wet”)

Combine all marinade ingredients in a resealable bag. Add chicken to bag and refrigerate overnight.

You can then cook this chicken in the slow cooker on low for 5 hrs. Or if you prefer, cook in a skillet with 1 T butter and 1 T olive oil, or substitute coconut oil cooking spray. The amount of fat in the finished product will still be less than 1 teaspoon, making it an “E” fuel.


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

TrimHealthyMama-friendly Tuna Casserole

I loved Tuna Casserole as a kid and occasionally get a craving for it. Tuna Casserole is comfort food for me, but I rarely cook it because I’m on a gluten-free diet. I don’t care for the flavor or texture of gluten-free noodles.

The other day when I really wanted some tuna casserole, I decided to Google search for a recipe, and lo and behold, I found this one from Grass Fed Mama: Low Carb Broccoli Tuna Casserole. It’s TrimHealthyMama friendly to boot!

I made it for dinner last night and it was delicious.

The only thing I would change about the recipe is to cook the onions and vegetables first, then add them to the casserole. Even though this adds an extra step to an otherwise simple recipe, crunchy onions just aren’t my thing. Other than that, this recipe was a hit, and the kids liked it. That’s a win in my book.


On saving lettuce and Mason jar salads

Don’t throw away that wilted lettuce. My first strategy is to revive it by soaking it briefly in ice water and draining. That usually perks it up. However, I saw a great tip today: you can save wilty lettuce by making soup!

How to make lettuce soup 

I’ve read lettuce as a soup ingredient in several French cookbooks, so it must not be bad! I threw away half a bag of wilted lettuce last week (the shame!) and just can’t stand to waste food, so I need to try this. Avoiding food waste is an important part of saving money on groceries. (And leave it to the traditionally frugal French to figure out how to make wilted lettuce taste great!)

© Abdone | Dreamstime Stock Photos

Speaking of salads, here is a neat tutorial on how to make Mason jar salads. I still haven’t made a Mason jar salad. I need to get on that.

The benefit of Mason jar salads is that they can be made several days in advance, and even though they include dressing (and tomatoes if you like), they won’t get soggy. The secret’s in the layering!

Coconut oil fudge recipes

ChocolateCoveredKatie is at it again, posting amazingly delicious (and beautiful!) coconut oil fudge recipes! I’ve made a couple of these recipes before. I use Super Sweet or Gentle Sweet and taste-test to get the amounts right.

coconut oil fudge

Note: Katie’s recipes are usually THM compliant, but be sure to check, as some use maple syrup or other natural sweeteners that aren’t stevia-based. Some of them would be a Crossover, which is fine from time to time.

I have Katie’s cookbook and have made many of the recipes in it, they’re all wholesome and delicious.