THM Oat Fiber Wraps - With FLAVOR


    We live in Texas.  As such, we LOVE our Tex-Mex, and not just on "Taco Tuesdays."

    If you saw the January Menu Planners, this week was my older daughter's week to do meal planning for Home Ec.  She had planned to have enchiladas for lunch.  I found a THM Oat Fiber Wrap recipe last night on he Trim Healthy Mama recipe website and had all he ingredients to make them, so I figured I would.

    While I have masa to make homemade corn tortillas - and even have some store bought corn tortillas around, to lose weight, my husband and I need a low-carb tortilla.  These fit the bill perfectly because they have no net carbs and are non-fat, too.  With my modification, they may have 1 net carb per tortilla.

    Today, we had breakfast burritos that had my husband saying things like, "These are AWESOME!"  "I can't wait for you to make them again!"  "You should sell these!"  My daughters each had 2 1/2 breakfast burritos.

    For supper, we had chicken enchiladas using these tortillas.  After supper, my husband exclaimed, "These are the best tortillas I've ever had!"

Top: Breakfast burritos with bacon.  Bottom: chicken enchiladas and Caesar salad.

    One of the best parts of these tortillas is that they are not as fragile as corn tortillas are.  They can be peeled off the top of the tortilla press without tearing, moved on the griddle without breaking, but they are just the right thickness and texture.

    For first batch of tortillas, I followed the THM recipe exactly.  I made three small tortillas from the single recipe.  We tried them.  They were adequate.  Then I went with what I do for the corn tortillas we make.  This is what I did:

    4 Tablespoon THM Oat Fiber
    2 teaspoons THM Glucomannan Powder
    1 teaspoon THM Psyllium Flakes
    3 pinches of THM Mineral Salt (about 1/8th teaspoon)
    1/2 cup chicken broth
    1/4 teaspoon Cumin
    1/4 teaspoon Paprika
    1/4 teaspoon Chili Powder

    I mixed the first four dry ingredients in a bowl, then combined the last four ingredients in a liquid measuring cup.  Next, I gradually added the liquid into the dry ingredients, stirring continually with a fork, until the mixture came together.

    I had earlier cut a sandwich bag along two sides to place into the tortilla press and lightly oiled the insides where I would place the dough.  (You can use cooking spray.)  I had also lightly oiled my nonstick electric skillet that I set to 350*F.

    I took a ball about the size of a golf ball, rolled it in my hands, then put it just behind the center of the tortilla press plate on the opened sandwich bag.  This makes about 4 tortillas that work for both breakfast burritos or enchiladas.

I love my tortilla press that I ordered for my husband to give me for my birthday a couple of years ago.  He's really glad he bought it for me, too, and is more than happy to be my tortilla helper in the kitchen.
    After pressing the tortilla, we placed on the griddle and cooked about one minute per side.  As opposed to cooking corn tortillas, I could cook these more easily by myself because they were not as fragile as corn tortillas.

    For breakfast for four people, we made two batches like these.  For supper for four people - and to have some leftovers, I made five batches of tortillas, with a slightly modified approach since I was making chicken enchiladas...
    To make chicken enchiladas, I normally start by taking whatever chicken broth I may have left in a box, adding enough water to fill my Dutch oven to about 2 quarts of liquid (or use remaining chicken broth from a previous batch that I've reserved and frozen.)  I then added:
    1 Tablespoon Salt
    1 Tablespoon Cumin
    1 Tablespoon Paprika
    2 teaspoons Garlic Powder
    1 teaspoon Dried Oregano
    1 teaspoon Dried Cilantro
    (You could also use 4 Tablespoons of Taco Seasoning mix with an additional 1 Tablespoon of salt.)
    Next, I bring the liquid to a boil over high heat without a lid.  Generally, I add three frozen chicken breasts or about 1/2 a package of frozen, boneless, skinless, chicken thighs.  Tonight I had frozen chicken legs.  I cooked 5 of those at a time, though they added significantly to the cook time.

    For boneless skinless breasts or thighs, I bring the water back to a boil, cover, and reduce the heat to a simmer for 20 minutes (after it comes to a boil.)  The chicken legs required an additional 20 minutes.

    Once cooked, I remove the meat to a plate or platter to cool.  In the meantime, I use a ladle to measure out 1/2 cup of liquid to make each batch of tortillas, just mixing the first four ingredients from the list above and adding the stock mixture until combined.

    The rest of the procedure for making the tortillas is the same.

    Once they were all made, the chicken was cool enough to handle, so I separated and tore / shredded the chicken.  I diced onion and my daughters grated the cheese.  Pepper jack, jack cheese, or cheddar cheeses work especially well.

    I placed six tortillas in a 9"x13" casserole dish and had the oven preheating to 350*F.  I added enough chicken to go down the middle of each tortilla, a little onion, and a little shredded cheese.

    I then rolled the enchiladas and placed them side-by-side.  I then made six more.  (A few more would have fit in the dish if needed.)
    Next, the sauce:  You can use a prepared salsa verde or green sauce to go over the top.  An avocado salsa verde would be tasty, too.  Even my non-sour cream lovers enjoy my sour cream sauce, which is what I served over the enchiladas tonight:

    1 1/2 cups Sour Cream
    1 teaspoon Salt
    1 teaspoon Cumin
    1 teaspoon Chili Powder
    1 teaspoon Paprika
    1/4 cup Shredded Mexican Cheese Mix (fresh is fine, too.  I had this on hand.)

    Mix well, and spoon over the enchiladas to cover.  Another sprinkling of cheese across the top if you wish, and sliced jalapenos for those who enjoy them.

    Bake uncovered for 20 minutes.

Gluten-free, Low-carb Jalapeno Popper Appetizers

Published February 19, 2019

    I hope you enjoy these as much as our family did.  These provide a great source of fiber for those who are needing more fiber in your diet without adding unneeded carbohydrates to your diet.

My daughter was an eager taste-tester.
These were not too spicy for her.
I am always looking for delicious appetizers as we love to entertain. I saw a Facebook post of some jalapeno poppers using wonton wrappers. I posted in a group I'm in for low-carb, gluten-free, tasty suggestions. What was the suggested solution? Why BACON, of course! I'm so grateful for a Facebook acquaintance who gave me the suggestion.

The video had no recipe, so I winged it and added a few touches of my own and made

Gluten-free, Low-carb, Jalapeno Popper Appetizers

Make these as soon as you can.  You will be so glad you did!

Supplies and Preparation:

Cutting board
Sharp knife or kitchen scissors
Mixing bowl
Mixing spoon
Mini muffin tin
Cookie sheet
Bowl to drain grease

Two tablespoons

Preheat oven to 350* F


6 strips of bacon, cut into 1/4ths (about 2" long each)
3 ounces cream cheese or Neufchatel
1/4 cup sour cream
1 ounce cheddar cheese, shredded, plus additional for topping
1 teaspoon ranch dressing mix
2-3 Tablespoons scallions (green onions) cut into 1/8" rounds (optional, to taste)
2 large jalapenos cut into 1/8" dice, or smaller if desired, removing seeds and ribs. (optional).

The finished Jalapeno Popper Appetizers.
They are so good, they may not make it to the plate!


Making the cups:

Put 2 slices of bacon in each muffin tin to form an "x." Make sure to push pieces into the tins and that no excess hangs off the sides.
Put cookie sheet on bottom rack of oven.
Place muffin tin on the middle rack.
Bake at 350* F for about 25 minutes. (This will vary depending on the thickness of the bacon you use. I used a medium-thick cut of bacon this time.) You want the bacon to be close to crisp for this.

When cooked, pour grease into a glass or ceramic bowl to make it easier to drain the bacon without making a mess. Pour the grease into your bacon grease container.

You can refrigerate to use later or continue with the recipe to enjoy now.


Combine the remaining ingredients in the mixing bowl while the bacon is cooking if using immediately. You can also make ahead, cover, and refrigerate a day or two ahead.

Using about a serving tablespoon per muffin cup. I used two tablespoons, with one to scrape the mixture from the tablespoon I scooped it into the muffin cups. If there is any left, divide it among the muffin cups, or give a bite to your spouse - or yourself. :-)

Return the muffin tin to the oven. Bake at 350* F for 15 minutes. Allow to rest for 5-10 minutes. This helps everything to hold together well to make an easier finger food. I used a fork to go around the perimeter of the popper cups to make it easier to get them out in tact.

Serve as is or with a little ranch dressing on the side.

Makes: 12 cups
Serving Size: 3 cups
Number of Servings: 4, though it could be made to be 6 if necessary
Prep Time: 10 minutes
Cooking Time: ~40 minutes (25 minutes + 15 minutes)
Rest Time: 10 minutes
Total Time: 1 hour

Calories and fat content depend on the thickness of bacon used and if traditional cream cheese or Neufchatel is used.

Chicken Enchilada Casserole

Published 02/06/2019

After my husband and I married, one of the things our younger son and I enjoyed doing together was cooking. This was the dish we made together for all the family for his high school graduation.  This is one of his favorite, go-to recipes to make for friends and loved ones: Chicken Enchilada Casserole.

Made in a 9" x  9" casserole in this picture


Frozen boneless, skinless chicken breasts (3 large ones usually are about right)
2 pkg shredded Velveeta cheese
Shredded cheddar or Mexican blend cheese
14 oz can of Ro-Tel or store brand tomatoes and chilis
1-2 sm cans of diced Hatch pepper chilis (optional)
Corn tortillas (18 for a 9x13 pan, 12 for a 9x9 pan) (extra if you want to make homemade chips to go with them
1/2 large Onion, chopped
Ground cumin
Dried cilantro
Garlic powder
Fresh Cilantro (optional)
Sour cream (optional)


 Dutch oven or stew pot with a lid. Fill container about half full of water.
Cutting board
9x13" or 9x9" casserole dish


Turn water in pot on high to boil.
Add: Coating of garlic powder 2-3 Tbs cumin 2 tsp salt 1/2 tsp pepper 1 Tbs oregano 1 - 2 Tbs cilantro 1 can of Ro-Tel 1 can of diced chilis
Cover pot and let boil.
Preheat oven to 350 degrees (if baking the same day).
When water begins to boil, reduce to medium-high heat and add frozen chicken.
Cover. Set timer for 20 minutes.
When it begins to boil again, reduce heat to Low and simmer for remaining time.
Leave on Low until after the casserole is completely assembled.
Remove chicken from broth to cutting board. Dice chicken.
Use tongs to quickly (1 sec) dip the tortillas into the broth for first layer.
Add chicken.
Sprinkle Velveeta cheese and onion
Use some of the 2nd can (if using) of diced chilis
Use ladle to take some of the broth broth with some of the tomatoes and peppers from the pot to drizzle over the mixture. This will slightly melt the cheese.
Repeat for second layer.
 Dip last layer of tortillas in broth.
Top with cheddar or Mexican blend cheese and onions
Use last of the 2nd can of diced chilis
Drizzle broth including some tomatoes and peppers over the top.
If possible, let sit in the refrigerator overnight.
Bake in 350 oven for 30 minutes. Let rest for 10 minutes after baking.
Top the enchiladas with cilantro, sour cream, or jalapenos, if desired.
Serve with your favorite side dishes, refried or black beans,
Tex-Mex or Spanish rice,
guacamole and tortilla chips - or our healthy option - jicama chips with salt and lime

Slice and serve. with fresh cilantro and / or sour cream as desired.

Ginger Tea

Published 02/28/2018

I loved reading the original Trim Healthy Mama book, even though it was a bit rambling. There was really good information in it regarding relationships, easy ways of incorporating exercise, and it addressed one concern I had about my children who did not need to lose any weight eating the same food we did - we give them milk with each meal. They sometimes get extra treats, too, but the biggest help was giving them milk.

I had a problem that I needed to address for my health. My parents ran concession stands when I was little and a restaurant when I was a teenager - free soda pop. That had no impact on a very active little girl, but as a young adult who was hooked on soda pop, working at a desk job 12 hours a day 5-7 days per week, it had a huge impact. I needed a way to break my addiction to sodas. Enter: Ginger Tea.

I knew the health benefits of ginger - stomach benefits, cinnamon - anti-microbial, helps with weight loss and insulin insensitivity, and turmeric - anti-inflammatory, natural blood thinner, etc., so after trying their Good Girl Moonshine, I modified the recipe and made my own Ginger Tea.

This broke my cravings for soda, and made me feel so much better overall. Less achy and less prone to illness. If I did catch something, it lasted for a much shorter time than I had experienced previously.

Ginger Tea Ingredients:
  • Ginger root, sliced in 1/8 inch rounds - fresh or frozen.* Powdered ginger works, as well.
  • Cinnamon stick
  • Ground cinnamon
  • Turmeric root, sliced in 1/8 inch rounds or ground turmeric.

*Note on frozen ginger root: When I get ginger root at the store, I bring it home, slice it into 1/16" - 1/8" slices and put them into a freezer-safe baggy or another container in the freezer. This preserves the ginger and keeps it from going soft or moldy. It can be used for this recipe, put into hot oil for use with Asian-inspired dishes, etc. I have kept it in the freezer for 3 months with no issues.

Preparation Instructions:
Into a saucepan, I add 2 cinnamon sticks if I have them, 10-12 +/- slices of ginger root if I have it (if not, add 1 Tablespoon ground ginger into the muslin bag), 1 Tablespoon cinnamon into the muslin bag, and 1 Tablespoon turmeric to the muslin bag. I pull the ties on the bag and make sure it is submerged. If you would like to add 2-4 herbal tea bags you may, but I recommend trying it without first so you know what the basic beverage tastes like.

Bring to a boil. Reduce the heat to low and simmer for 15 minutes. If you do not wish to concentrate the beverage, go to the next step.

To concentrate the drink: bring to a boil again, then reduce the heat to low once more for another 15 minutes. Let cool on the stove a bit (even if you will be drinking it hot, you only need it just above body temperature, not scalding hot.) Remove the muslin bag discarding the spice mixture and rinse out the bag. You can let it air dry once clean. (It will be stained.) You can save the ginger slices and cinnamon for one more use in the next 2-3 days if refrigerated in a container, otherwise, discard those. (After concentrating the beverage, I generally discard them.)

Pour into quart jars using a funnel.

You may want to drink some right away and refrigerate the rest. Put lids on what you want to refrigerate and let it rest on the counter until cool before refrigerating. You will likely hear the lids pop as they cool.

The picture below has NO traditional tea. It is only made with ginger, cinnamon, and turmeric. It is concentrated to reduce the space requirements in the refrigerator.

To prepare to drink:

  • Black pepper (recommended)
  • Honey or stevia
  • Optional: Ice (very refreshing cold drink in the summer, but soothing as a hot beverage in the winter or with sore throats)
  • Optional: Apple cider vinegar (to make it taste very much like apple cider)
  • Optional: 1/4 teaspoon or less cayenne pepper (for fevers and sore throats)
To drink unconcentrated - hot: Pour the beverage into a tea or coffee cup, add 1/32 - 1/16 teaspoon Stevia** or 1-2 Tablespoons of honey. Add up to 1 Tablespoon of apple cider vinegar for health reasons or just to make it taste like drinking apple cider. Top with a sprinkling of black pepper to activate the benefits of the curcumin in the beverage from the turmeric. If running a fever or having a sore throat among other ailments, add no more than 1/4 teaspoon cayenne pepper to help your body fight the infection.

To drink unconcentrated - cold: Pour into a pint or quart mason jar (especially one with a handle designed for drinking), add ice, 1/32 - 1/16 teaspoon Stevia** or 1-2 Tablespoons of honey. Add up to 1 Tablespoon of apple cider vinegar. Top with black pepper to activate the benefits of the curcumin. Hot or cold can also help with stomach upsets if sipped slowly.

To drink from concentrate: If you will be pouring the drink over ice, add the ice, then add your sweetener. For Stevia** per pint, do not add more than 1/32 - 1/16 of a teaspoon of Stevia. For honey, 1 - 2 Tablespoons is usually about right. If desired, add up to 1 Tablespoon of apple cider vinegar (with the mother) to the container. Pour half a container of the ginger tea mixture, then top off with cold filtered or tap water.

If you would like to drink it hot from refrigerated concentrate, using a microwave-safe cup, fill half with the ginger tea and half with filtered or tap water. Heat 1 cup for 1 minute to 1 1/2 minutes depending on your microwave. (No need to heat if it just came off the stove unless the added water cooled it too much.) Add 1/32 - 1/16 teaspoon Stevia** or 1 - 2 Tablespoons of honey. Add up to 1 Tablespoon of apple cider vinegar if desired. Top with a sprinkling of black pepper. You may add no more than 1/4 teaspoon of cayenne pepper if needed for fever or sore throat.

**This is the only use I have found to enjoy Stevia and I use 1/32 of a teaspoon. I get mine from Trim Healthy Mama's website. 1/32 teaspoon is one "doonk" using the included spoon in their Stevia packets. It may seem expensive, but it is a high quality product and it lasts a LONG time. (Not an affiliate link.)

I have found this drink keeps me from craving soda pops (a real issue for me) and makes me feel much healthier. The recipe is my modification of Trim Healthy Mamas' "Good Girl Moonshine."

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