Copyright 2015 by Pearl P. Barrett and Serene C. Allison
All rights reserved.
Published in the United States by Harmony Books, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC, New York.
Harmony Books is a registered trademark, and the Circle colophon is a trademark of Penguin Random House LLC.
Barrett, Pearl.
Trim healthy mama cookbook / Pearl Barrett and Serene Allison.
1. Reducing dietsRecipes. I. Allison, Serene. II. Title.
To all our Trim Healthy Mama Sisters around the globethis one is for you! You spread the word and turned this thing into a movement. How could we not give you what you were asking for? Heres your big ol book full of recipes with the pictures you asked us for. Enjoy. We hope it helps keeps you and your family well-fed, happy, and satisfied for years to come.
A special shout-out to Rohnda Monroy, who took all the recipe photographs for this book and went above and beyond what we asked for. She never considered herself a professional photographer, just a Mama at home who loved taking pictures of her Trim Healthy Mama food, but we sensed something special in her pictures. She not only made all the recipes, then took the beautiful pictures of them, but also gave us lots of feedback on whether she and her family loved the recipe or whether it still needed some work. Rohnda is an incredible cook, so getting a thumbs-up from her was a big deal for us.
introduction
LETS EAT!
G et ready to feast on foods that are both delicious and trimming! Its time to mesh these two food worlds that seldom meet. Mouthwatering and waist whittlingcan the two ever really go together?
Yes, beyond your wildest dreams!
You wont find Spartan diet foods in these pages. Food Freedom is our mantra, so now its time to get practical and stick our forks into the succulent pie!
If you want cake for breakfast, then by golly, you shall have it! Why not, when Trim Healthy Mama sweet treats are brimming with health benefits and packed with protein, and wont spike your blood sugar. Rather dig into a hearty sausage and egg breakfast? If that is what Mama wants, that is what Mama gets!
You want quick and easy? We hear ya, so do we. Most of our breakfasts and lunches take only 5 to 10 minutes to make (some are quicker than that). Dinners dont have to be laborious, either: enjoy our no-fuss, save-your-sanity crockpot meals or quicky-quick one-pot skillet dishes. Or, pull a steaming, traditional meatloaf or tasty lasagna out of the oven and watch your familys eyes light up. If you are a foodie and want a bit of a culinary adventure, weve got some recipes here for you, too. One of us has a purist, foodie brain, while the other is mostly concerned with shortcuts to get er done. You get the best of both worlds.
SERVING SIZES AND PORTIONS
The Food Freedom mantra of Trim Healthy Mama (THM) means we dont dictate your every bite or tell you exactly when you should feel full. You will not see any suggested serving sizes indicating you must eat only one sliver of cake or only one baked chicken leg. Youre going to be the boss of you. If we tell you exactly how much of each recipe you may or may not eat, thats our decision, not yoursour eating plan, not yours. We want you to learn that younot usare the key to your lifelong success. We are all so unique. A hungry nursing mama running around after multiple children all day and a postmenopausal computer technician sitting at her desk all day are going to want and need different serving sizes.
But, of course, you want to know how much a recipe makes so you dont go wasting ingredients. Most of the recipes in this book are divided into three groups:
Single Serve A generous one-person meal, dessert, side, snack, or drink.
Family Serve Enough food to feed a large family (of 68 people). If your family is smaller (or you are single), you will simply halve or quarter the ingredientsor better yet, make the full meal and then freeze the leftovers for other no-think meals.
Multiple Serve This category is used for recipes like sauces, crackers, cookies, and the like. You wont see us saying Eat only one cookie or Use only 1 tablespoon of dressing or gravy. Youll use your discretion and common sense.
Youre going to learn how to tune in to your own hunger and full signals. That wont happen perfectly at first; it takes time. You might find some of your favorite recipes in the book and eat too much of them in the beginning weeks or months. Or, perhaps it will take some time to ditch a dieting mindset and you will eat too little. Give yourself some grace. The signals of hunger and of feeling full will become clearer to you the longer you are on plan, and as your blood sugar and insulin levels balance.
Youll notice we sometimes suggest 3 to 6 ounces of chicken, beef, or salmon to top a salad or to put in your single size soup. That is only a suggestion; some of us may need (or want) only 4 ounces of meat on our salad, while others might want or need 8 or 9 ouncesor more. If your guy is on plan with you, you sure dont want to limit him to tiny portions! We have made some suggestions here, simply because they are generally the amounts we personally eat, but you can overrule them. This is not a numbers game, where you have to feel constantly restricted by ounce amounts or calorie counts. (The exception to this is if you are actually setting out to have a Fuel Pull meal, which is described in the that is the only time we put a limit on protein portions.)
KNOW THE PLAN
A big welcome back to all our Mama peeps! Our Trim Healthy Mama lifers by now can probably explain the Trim Healthy Mama principles better than we can. Its so fun to be here with you again. Youve been on our minds and in our hearts as we created each recipe. Your insistence that we do a separate recipe book is why this big ol chunky book is sitting on your lap now.
If youre new to the Trim Healthy Mama plan, a huge Hi! to you. Welcome to the THM sisterhood; youre going to rock this! The recipes in this book will only be truly understood and work in your trimming favor if you understand the concepts behind Trim Healthy Mama. While the food lists for each meal type are summarized in lists at the back of this book (The Meal Recap) for your convenience, this lifestyle cannot be lived from a bunch of listsugh! You need to understand the whys and the spirit behind this plan. It sure wont happen by committing to memory a list of dos and donts.