Pork Chops and Apple Relish


2 Granny Smith Apples

1 lb red cabbage

1 large red onion

1/2 oz fresh ginger

1/4 cup + 1 Tbsp granulated sugar (or substitute)

3 TBSP Balsamic Vinegar

2-3 TBSP golden raisins

4 bone-in pork loin chops


  • Peel, halve and core apples and cut into 1/4 inch pieces. Halve and core cabbage and cut into thin slices. Halve and peel onion, cut into 1/2 inch slices. Peel and grate ginger.
  • Combine apples, ginger, 1/4 cup sugar, 1 TBSP balsamic over medium-high heat. Cook until sugar dissolves, about 2-3 minutes.
  • Reduce and simmer, stirring occasionally 8-10 minutes. Season with salt.
  • Grab a bigger pan. Heat 1 TBSP EVOO. Add onion and cook, 4-5 minutes. Add cabbage, raisins, and 1 cup water and season with salt and pepper. Cover and cook, stirring occasionally, 8-10 minutes.
  • Add remaining balsamic and sugar. Cook until liquid evaporates, about 5 minutes. Empty out and wipe out pan.
  • Pat pork chop dry and season with salt and pepper. Heat 2 TBSP oil over medium-high heat. Add pork chops and cook until browned and cooked through, about 3 minutes per side. Transfer to platter with cabbage and top with apple relish.


Simple Jambalaya


2 TBSP butter

1/2 lb andouille sausage

1 large bell pepper, diced

1 large onion, large dice

3 ribs celery, large dice

1 garlic clove, minced

1 tsp Tony’s or Slap Ya Mama Seasoning

Salt and Pepper to taste

2 large tomatoes, chopped

3/4 to 1 lb shrimp, peeled

2 bay leaves

4 cups cooked rice

2 cups chicken stock

1 cup water

Hot sauce to taste

2 Green onions, chopped


  • Combine butter and sausage in a large pot on high heat. Cook for 5-6 minutes, stirring.
  • Add bell pepper, onion, celery, garlic, Tony’s, salt and pepper to taste. Sauté for about 7-8 minutes
  • Add tomatoes, shrimp, bay leaves and stir for a few minutes
  • Add cooked rice and simmer for 5 minutes
  • Garnish with green onions


Elizabeth’s Chicken


6-8 Chicken Breasts

3 Tbsp Butter

1/2 chopped onion

1 can mushroom soup

1 tsp salt

1 tsp pepper

3/4 cup vermouth


Brown chicken in butter and put in casserole dish. Sauté onion and mushrooms in drippings. Add soup, salt and pepper. Stir in vermouth. Pour over chicken. Bake at 350F for 1 hour. Serve with rice.

Source: Who Knows?

Jalapeno Dip


  • 6-8 slices bacon, diced and cooked crispy
  • 2- 8 oz pkgs cream cheese, softened
  • 1 c. mayo
  • 4-6 jalapenos
  • 1 c cheddar cheese, shredded
  • 1/2 c mozzarella cheese, shredded
  • 1/4 c. green onion, diced


  • 1 c. crushed Ritz crackers
  • 1/2 c Parmesan cheese
  • 1/2 stick butter melted

Mix together


  1. Preheat oven to 350F.
  2. Combine all ingredients. Mix well.
  3. Transfer to ovenproof dish. Sprinkle topping on top.
  4. Bake 20-30 minutes or until bubbly.

Gibson’s Quick Pickle Recipe


  • 1 gallon Kosher Dill Pickles
  • 5 cups sugar
  • 1 cup vinegar
  • 2 tsp celery seed
  • 2 tsp mustard seed
  • 36 whole cloves


  1. Drain pickles and rinse once.
  2. Slice and put back into same jar.
  3. Add sugar and other ingredients.
  4. With lid on tight, shake frequently until sugar is dissolved.
  5. Store in refrigerator. Can be used in hours.

Source: Gibson’s cousin

Curried Rice and Lentils


  • 2 tablespoons vegetable oil
  • 1 large onion, chopped
  • 1 tablespoon curry powder
  • 3 cups water
  • 3/4 cup red lentils (also called dal)
  • 1 cup long grain rice (for South Beach Diet, use Uncle Ben’s Converted Rice, which is the lowest glycemic type of white rice)
  • salt, pepper to taste
  • 1-2 tablespoons melted butter (optional)
  • chopped parsley or cilantro, for garnish (optional)


Put the oil in a large, heavy pan with a tight lid and heat for one minute. Add onion and saute 3-5 minutes, until starting to brown on the edges. Add curry powder and saute 1 minute, then add water and bring to a boil. Add lentils and rice, bring back to a boil, then lower heat to a steady simmer and cover.

Cook 20 minutes, or until lentils are tender. (Bittman says if the liquid is not all absorbed, boil off the excess, but after 20 minutes all my water had been absorbed.) Season with salt and pepper, then stir in the melted butter just before serving. Garnish with chopped parsley or cilantro if desired. Makes 4-6 servings.

Source: kalynskitchen.blogspot.com adapted from Mark Bittman, “The Best Recipes in the World.”

Mamaw’s Nuts and Bolts

Servings: ? | Prep Time: 5 minutes


1 box Corn Chex

1 box Cheerios

1 box Rice Chex

1 tsp celery salt

3 TBSP Worcestershire sauce

1 box pretzel sticks

1 quart pecans

3 sticks Blue Bonnet margarine


Melt margarine. Mix everything together. Bake at 200F for 2 hours, stirring every 15 minutes. Empty out onto paper bag.


Mamaw’s recipe

Peanut Butter Smoothie


Servings: 1 | Prep Time: 5 minutes



1/2 cup unsweetened vanilla almond milk
1 TBSP heavy whipping cream
1/4 cup low fat cottage cheese or 2 oz. cream cheese

2 TBSP peanut butter (with no sugar!)
1/2 tsp real vanilla
3 packets Truvia or 2 doonks THM Pure Stevia Extract
1/4 tsp glucomannan

If a meal: 1 scoop vanilla whey protein powder. For a snack: 1/2 scoop
8 Ice cubes


Add all wet things, then all dry things, then 8 ice cubes. Blend in Vitamix.


From Briana Thomas with my own tweaks.

Tiramisu Smoothie


Servings: 1 | Prep Time: 5 minutes



  • 1 cup unsweetened vanilla almond milk
  • 2 TBSP heavy whipping cream
  • 1/3 cup low fat cottage cheese or 3 oz. cream cheese
  • 1/4 cup cold-brew coffee
  • 1/2 tsp vanilla extract
  • 1/4 tsp rum extract (I don’t use this)
  • 1/4 tsp orange extract (I don’t use this)


  • 2 tsp cocoa powder
  • 1/2 tsp cinnamon (maybe try 1/4 tsp next time)
  • 3 packets Truvia
  • 1/4 tsp glucomannan

10 Ice cubes


  1. Add all wet things, then all dry things, then 10 ice cubes. Blend in Vitamix.

Notes: From Nana’s Little Kitchen with my own tweaks.

Slow Cooker Chicken Quinoa Chili

Notes: So easy. Makes a lot so I should probably freeze it.

Servings: 8-10 | Prep Time: 5 minutes


  • 1- 28 oz can diced tomatoes
  • 1-14 oz can diced tomatoes with green chilis
  • 1-15 oz can black beans, rinsed and drained
  • 1-15 oz can chili beans, rinsed and drained
  • 1-15 oz can corn (can omit) rinsed and drained
  • 2 cups chicken broth
  • 2 large boneless skinless chicken breasts
  • 2 tsp garlic powder
  • 2 tsp cumin
  • 1/2 tsp red pepper flakes
  • 2-3 tsp chili powder
  • 1 cup quinoa, rinsed
  • toppings (cheese, sour cream, avocados, etc)


  1. Make sure you rinse quinoa and the add everything to a slow cooker.
  2. Cook for 6-8 hours on low or 4-6 hours on high.
  3. Remove chicken and shred with 2 forks, Return to slow cooker.
  4. Garnish with cheese, sour cream, avocados and tortilla strips.


THM Menu #2


  • Breakfast: (FP) Fat Stripping Frappa (THM book, page 240)
  • Lunch: (S) Crispy Salmon (THM book, pg. 283) with steamed broccoli and a pat of butter
  • Snack: (E) 1/2 cup Greek Yogurt with 1 mandarin or berries
  • Dinner: (S) Egg Roll in a Bowl


  • Breakfast: (S) Fried Eggs with Bacon (THM pg. 215)
  • Lunch: (E) Deli Meat Rollups (THM pg. 299) with Waldorf Cottage Cheese Salad (THM pg. 301)
  • Snack: (E) Apple Spice Muffins – 2
  • Dinner: (S) Crockpot Creamy Chicken Tacos (Add lettuce wraps for adults and taco shells for kids)


  • Breakfast: (FP) Fat Stripping Frappa (THM book, page 240)
  • Lunch: (S) Crispy Salmon (THM book, pg. 283) with steamed broccoli and a pat of butter
  • Snack: (E) 1/2 cup Greek Yogurt with 1 mandarin or berries
  • Dinner: (E) Chana Dahl Soup (THM book, pg 311) w toast, shredded mozzarella


  • Breakfast: (S) Fried Eggs with Bacon (THM pg. 215)
  • Lunch: (E) Deli Meat Rollups (THM pg. 299) with Waldorf Cottage Cheese Salad (THM pg. 301)
  • Snack: (E) Apple Spice Muffins – 2
  • Dinner: (S) Leftovers Crockpot Creamy Chicken Tacos (Add lettuce wraps for adults and taco shells for kids)


  • Breakfast: (FP) Fat Stripping Frappa (THM book, page 240)
  • Lunch: (S) Lettuce Wraps (THM pg. 297)
  • Snack: (E) 1/2 cup Greek Yogurt with 1 mandarin or berries
  • Dinner: (E) Leftovers Chana Dahl Soup (THM book, pg 311) w toast, shredded mozzarella


  • Breakfast: (S) Fried Eggs with Bacon (THM pg. 215)
  • Lunch: ???
  • Snack: Oikos Triple Zero Yogurt
  • Dinner: (S) Artichoke Chicken Thighs







Mott Hot Baked Beans

Servings: a lot


  • 7 lb can Pork & Beans (to drain or not, that is the question)
  • Big white onion, halved and sliced
  • 6-7 cloves garlic
  • 1 1/2 cups dark Karo syrup
  • 8 shakes Tabasco
  • 1/4 cup Worcestershire
  • 1 tsp cayenne pepper
  • 1 lb bacon, chopped


  1. Line pan (about 6 qt container) with half the bacon. Mix the rest of the stuff and adjust to taste. Pour in pan and place remaining bacon on top. 
  2. Bake uncovered at 325F about 3 hours until it firms up a bit.
  3. Really good if you can use an extra large iron skillet.


THM Menu #1


  • Breakfast: Protein Pancakes, Whipped Cream and Berry Sauce (handful frozen strawberries, blueberries and some water blended with 1/2 packet Truvia. Heat it up) *Review- so good. My kids never even realized they weren’t normal pancakes. This will be our go-to pancake recipe now. 
  • Lunch: Leftover Cheeseburger Pie (THM book), Salad
  • Snack: Fage greek yogurt, berry sauce, 1/2 packet Stevia *Review- as good or better as blended fruit yogurt from the store, with no chemicals and sugar.
  • Dinner: Oven Roasted Chicken Shawarma. *Review- Insanely good.


  • Breakfast: (E) Cottage Blueberry Porridge (THM book, page 230) *Review- Surprisingly tolerable. I’d eat this a few times a week. I made it with leftover oatmeal that I warmed up and it was fine.
  • Lunch: (S) Crispy Salmon (THM book, pg. 282) and salad with avocado, walnuts and ranch dressing. (THM Book pg. 283)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Frittata with side salad


  • Breakfast: (S) Fried Eggs (THM pg. 215)
  • Lunch: (E) Warm Chicken Sandwich on Ezekiel bread (THM pg. 298)
  • Snack: Cottage cheese and berries or greek yogurt
  • Dinner: (E) Chicken and Brown Rice– Cook a whole chicken with the Crispy Chicken Recipe, then shred white meat. Add rice, and whatever you want. She suggests cucumbers, tomatoes, S&P, oregano, balsamic vinegar.


  • Breakfast: (S) Cheesy Omelet (THM pg. 219)
  • Lunch: (E) Broiled Salmon & Salad w 3/4 cup cooked quinoa  (THM pg. 284)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Chicken Taco Pizza


  • Breakfast: (S) Protein Muffins (THM pg. 221)
  • Lunch: (E) Deli Meat Rollups (THM pg. 299) with Waldorf Cottage Cheese Salad (THM pg. 301)
  • Snack: Greek Yogurt & Berries
  • Dinner: (S) Pearl’s Chili


  • Breakfast: (E) Oatmeal with frozen berries (THM pg. 228)
  • Lunch: (S) Crispy Salmon and Salad with avocado, walnuts and ranch dressing (THM pg. 283)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Velvet Scrambled Eggs with Green Salad


  • Breakfast: (E) Oatmeal with frozen berries (THM pg. 228)
  • Lunch: (S) Chicken Salad w/ Mayo, Celery & Walnuts on Ezekiel Bread (THM pg. 299)
  • Snack: Cottage Cheese and Berries
  • Dinner: (E) Turkey Tacos- Using the leftover 1 1/2 lbs cooked turkey, season it with taco seasoning and reheat it. For me, wrap it in lettuce. For DH and kids, use taco shells.
    • E: Brown rice, greek yogurt, tomato
    • S:Cheese, olives, sour cream, lettuce

Notes: For the dinners, I got inspired by this post. Since I’m just starting on the THM program, it is overwhelming and I feel like I need some guidance on the menu planning side of things. So I’ve added the dinners she suggested into the menu above. For the rest I’ve used recipes from the THM book.

I’ve never kept this website for anyone but myself and my husband, so we will know what we are eating every night for dinner. I don’t expect that anyone will visit it, but if you have somehow happened upon it, please feel free to tell me anything about the THM diet that you feel I need to know.






Oven Roasted Chicken Shawarma

Servings: 4-6 | Prep Time: 45 minutes cook time, 12-14 hours marinating time


  • 4 lemons, juiced
  • 1 cup plus 2 TBSP olive oil
  • 12 cloves garlic, minced
  • 2 tsp salt
  • 4 tsp ground black pepper
  • 4 tsp ground cumin
  • 4 tsp paprika
  • 1 tsp turmeric
  • 2 pinches ground cinnamon
  • big pinch red pepper flakes, or to taste
  • 4 lbs boneless, skinless chicken thighs
  • 2 large red onions, peeled and quartered
  • 1/2 cup chopped fresh parsley


  1. MARINADE: Combine lemon juice, 1 cup olive oil, garlic, salt, pepper, cumin, paprika, turmeric, cinnamon and red pepper flakes in large bowl. Whisk to combine and pour into gallon Ziploc bag. Add chicken and toss. Zip up Ziplock and place inside a bowl in your fridge. I like to marinate it 18-24 hours.
  2. COOK: Preheat oven to 425F. Pour 2 TBSP olive oil on a rimmed sheet pan. Add onions to chicken and mix well. Remove chicken and onion from marinade and place on pan, spreading evenly.
  3. Roast until brown and crisp at edges, about 40-45 minutes. Remove from oven, allow to rest for 2 minutes. Slice into strips. Place a clean rimmed sheet pan on top of oven, set burners to high and add 1 TBSP olive oil. Add strips and saute until crispy.
  4. Scatter parsley on top. Serve with pita bread, chopped tomatoes, chopped cucumber, olives, feta, rice, white sauce, hot sauce or anything else you want.
  5. White sauce recipe: mix mayonnaise, plain yogurt, minced garlic and lemon juice until smooth.


Recipe Origin: New York Times with our modifications

2015- Week 1


B: Eierkuchen or Buttermilk Pancakes


D: Chicken and Dumplings


B: Birchermuesli

L: Tomato Soup (green binder), Grilled Cheese, Carrot Sticks, Apple Juice

D: Fish Sticks, tartar sauce, steamed broccoli


B: Toad in a hole, Orange Juice

L: PB& J, Carrots, Applesauce

D: L/O Tomato Soup with Cheese Quesadillas, Pear slices, Edamame


B: Oatmeal with Cranberries

L: Peanut Butter Noodles (green binder) , Red pepper slices, cheese stick, Apple juice

D: Chicken with Andouille


B: Cereal with Berries

L: L/O Tomato Soup, Grilled Cheese, Apple Slices

D: L/O


B: Grits, eggs, toast


D: Spaghetti Carbonara, carrots


Roasted Fall Veggies (with pizza and soup recipe)

Prep: ? |  Cook Time: ? |  Serves: 8 | 12 cups


  • 2 lbs butternut squash (about 1 medium), peeled, seeded and cut into 2 inch pieces
  • 2 lbs red new potatoes (12-14), scrubbed and quartered
  • 1 lb medium red onions (2-3), peeled and quartered
  • 1 lb carrots (6-8), halved lengthwise, cut into 2 inch lengths
  • 4 to 6 garlic cloves, peeled and smashed
  • 3 TBSP olive oil
  • salt and pepper


  1. Preheat oven to 450F.
  2. Diving veggies and garlic between 2 rimmed baking sheets. Toss with oil, 2 tsp salt and 1/4 tsp pepper.
  3. Roast until veggies are tender and beginning to brown, 40-50 minutes, tossing them and rotating sheets halfway through.
  4. Serve hot or at room temp.


  • Flour
  • Olive oil
  • 1 lb store bought pizza crust, or fresh.
  • 8 oz part skim mozzarella cheese, about 2 cups
  • 6 cups (about 1/2 recipe) Roasted Fall Veggie recipe above)
  • 1 cup part-skim ricotta cheese
  • 1 TBSP fresh rosemary leaves
  • salt and pepper


  1. Preheat oven to 475F. Brush a large baking sheet with oil.
  2. Roll and stretch dough into a 12 x 16 inch oval. Transfer to sheet.
  3. Sprinkle dough with half mozzarella. Scatter veggies on top, then dollop ricotta. Sprinkle with remaining mozzarella, and add rosemary. Drizzle with olive oil, and season with salt and pepper.
  4. Bake until bubbling and golden, 20 to 25 minutes.


  • 6 cups (1/2 recipe) Roasted Veggie recipe
  • 1-2 TBSP fresh lemon juice (from 1/2 lemon)
  • Salt and pepper
  • bread or crackers


  1. Add 4 to 5 cups of water to veggies. Puree veggies with an immersion blender in a big pot. Pour through a fine-meshed sieve, pressing through with a spatula.
  2. Thin puree with additional water, if necessary. Heat soup over medium heat. Add lemon juice, salt and pepper. Serve with bread or crackers.

Rainbow Marinated Tofu

Prep: ? |  Cook Time: ? |  Serves: 4


  • 1 carton extra firm tofu
  • Sesame oil
  • Tamari
  • Rosemary
  • Red Pepper flakes


  1. Cube tofu.
  2. Put in Ziploc bag with Sesame oil, tamari, rosemary, red pepper flakes to taste.
  3. Heat oven to 500F.
  4. Take out of Ziploc bag, place on baking pan, put in oven. Turn occasionally until crisp and done.

Tofu with Green Beans and Cashews

Prep: ? |  Cook Time: ? |  Serves: 4


  • 1 carton extra firm tofu
  • 1 red bell pepper
  • 1/4 lb green beans or thin asparagus
  • 4 TBSP soy sauce
  • 2 TBSP brown sugar
  • 3 garlic cloves, minced
  • 1/4 cup water
  • 5 tsp roasted peanut oil
  • 5 green onions, sliced diagonally
  • 1/4 cup roasted cashews


  1. Drain tofu. Cut it cross wise into slabs about 1/2 inch wide. Cut each slab in half lengthwise, then cut into triangles. Blot well with paper towels.
  2. Cut bell pepper in half lengthwise, remove veins and seeds, and cut into triangles. Cut ends off green beans and cut into 2 inch lengths.
  3. Combine soy sauce, brown sugar, garlic and water in a small bowl and stir.
  4. Heat 1 TBSP peanut oil in a nonstick skillet over medium high heat. Add tofu and cook without disturbing, about 5 minutes. Turn and cook the other side. Tofu should be golden. Remove and set aside.
  5. Add another teaspoon of oil. When hot add green beans. Stir fry over high heat for 2 minutes, then add bell pepper and cook for another 5 minutes. Return tofu to pan, and season with a few pinches of salt.
  6. Pour in the soy-sauce mixture and cook, coating the tofu and peppers. Turn off heat before it reduces too much. Top with cashews, and serve over rice.

Texas Black Bean Chili Dip

Prep Time: 5 minutes | Cook Time:  30 minutes | Total Time: 35 minutes | Yield: 8 servings/ 2 cups

Calories: 69 | Fat: 2 g | Fiber: 2g  | Protein: 7g | Carbohydrates: 8g


  • 1 – 15 oz can black beans, rinsed, drained and a little mashed up
  • 1/2 cups drained canned corn (or Mexicorn!)
  • 1/3 cup salsa
  • 1/4 cup water
  • Pam cooking spray
  • 5 oz reduced fat sharp cheddar cheese or reduced fat Pepper Jack Cheese, about 1 1/4 cups shredded
  • 2 TBSP drained canned green chilies


  1. Preheat oven to 375F
  2. Combine beans, corn, salsa, and water. Coat small casserole dish with Pam and pour into dish.
  3. Sprinkle with cheese and green chilies.
  4. Cover and bake at 375 until bubbly and cheese is melted- about 30 minutes.
  5. Serve with tortilla chips.

Notes: Tailgate food.


Roll Tide Rolls

Prep Time: ? minutes | Cook Time: ? minutes | Total Time: ? minutes | Yield: Serves a whole bunch of folks


  • 2 sticks margarine, softened
  • 1 tsp Lea & Perrins Worcestershire sauce
  • 3 TBSP yellow mustard
  • 1 medium onion
  • 3 TBSP poppy seeds
  • 3 packages rolls
  • 3/4 lb shaved ham
  • 1/2 lb swiss cheese


  1. Mix 1st four ingredients, then fold in poppy seeds.
  2. Slice rolls in half. Spread mix on both halves.
  3. Cover bottom halves with ham and cheese. Put tops on and cover with foil.
  4. Bake 20 minutes at 350F. Cut and serve warm.

Notes: Tailgate food. This recipe dedicated to the Alabama fans in my family.