Smoked Salmon, Dill Cream Cheese & Sliced Onions on Onion Bread in a Mug [S]

Smoked salmon, dill cream cheese and sliced onions on an onion flavored low-carb bread was a wonderful way to start my day. 



It all starts with the bread.  I used this recipe: 2 minute coconut flour bread.  But Before you go over to the recipe and make it, take note – I highly recommend adding 1 tsp. of dried onions to the mix before cooking it. Other than that I followed her recipe exactly, and it was fantastic.

For your cream cheese, put some in a bowl – however much you want, and add some dill.  Fresh dill would be ideal, but I didn’t have any on hand when inspiration struck me, so I went with dried.  Next time – fresh for sure.  Mix it all up and spread it on your bread (which has been cooked and sliced in two).

Slice up your smoked salmon.  Slice up some red onions.  Layer them on top.

Eat it.  It’s that easy.  And tasty.

If you’re a Trim Healthy Mama, this is an S recipe. 


(Affiliate Link)


Super Easy, Super Healthy Breakfast [E]

healthy breakfast of quinoa, fruit and kefir

Healthy breakfast of quinoa, fruit & kefir. [E]
It’s been a crazy week. It’s the kids’ first week of summer vacation and we are already waist deep in summer activities. And I am determined to NOT skip breakfast. It’s hard for me. I’ve never, ever been a breakfast person, but the way I’ve been eating lately has caused me to feel so amazing, I don’t want to change it just because my schedule changes. Seriously, this non-morning loving person has been waking up between 5:00-6:00 a.m. just about every day – waaaaay before my alarm is set to go off. And I haven’t been going to bed any earlier. It’s just the elimination of junk from my diet, and in it’s place, healthy foods. Crazy. Who knew that eating right makes you feel better? What? Lots of people? I guess I’ve just been stubborn.

Anyway, this has been my go-to breakfast for the past week. I don’t have to think about it. I don’t have to do much, other than make sure I don’t burn the quinoa.

healthy breakfast of quinoa, fruit and kefir

It’s really simple.  Cooked quinoa (I cook about 1/4 cup of dry quinoa to get this much), with a little unsweetened almond milk, some blueberries, strawberries, and some Truvia sprinkled on top of it all.  Along with this,  I drink a cup of low-fat Kefir.  Kefir is fairly new to me.  I had to read up on it to convince myself to try it.  It’s full of the healthy bacteria that our bodies need.  Ok, sounds like a keeper to me!  (Get it?  Keeper?  Kefir?) To my plain, unsweetened, low-fat Kefir I add a squirt of Sweet Leaf Vanilla Creme Flavored Liquid Stevia, 2-Ounce Bottle.  Stir it up and drink it down.

This is my kind of cooking.  Tasty and healthy!

Are you a THMer?  I’d love to hear about your healthy breakfasts, particularly your E breakfasts!  Leave a comment with a link to your favorites below! 

Want to read more about Kefir?  Here’s a great article for you!

Super Easy, Super Healthy Summer Breakfast [E] is linked up on Trim Healthy Tuesdays hosted by Stacy Makes Cents & Gwen’s Nest, plus Slightly Indulgent Tuesday.


Raspberry Cheesecake Rollups with Cinnamon Sugar [S] ~ THM Breakfast Idea

raspberry cheesecake rolls, trim healthy mama, recipe

Here’s a great snack, or a great THM Breakfast Idea.  

Raspberry cheesecake rollups with cinnamon sugarer a great THM breakfast idea. THM Breakfast Idea ~ raspberry cheesecake roll-ups
This is really simple. I mean, so simple your kids can do it. (supervise the stove time for little ones, of course) And it’s really tasty.  This most definitely fills the need for something sweet without the guilt.  Now, before I get started with the recipe, I have to tell you about these: Bakto flavors.  These flavors (and all other Bakto flavors) are Kosher, GMO-free, Gluten-Free, contain NO color, sugar or Corn Syrup.  They also happen to be produced in the USA, which I am always happy to see.

THM Breakfast Idea - Raspberry Cheesecake Roll-upsI ordered this set of 6 Bakto Natural Flavors last week from Amazon.  It was actually cheaper to buy through Amazon than through the company’s website.  Go figure.  They are so good.  Life changing.  Well, maybe not that good, but they’ve opened up a whole new world of flavors and experimenting for me.  I’ll definitely be sharing more recipes with Bakto flavors in the future. (By the way, this is not a paid endorsement for Bakto – it’s just my opinion on a product I purchased. And loved.)

So back to the Raspberry Cheesecake Rollups –

I began by getting all the “parts” ready to go.  In a small bowl I mixed a little cinnamon with some Truvia.  You could also use raw sugar – which is what I would use if I made this for my kids.  But I didn’t – it was for me.

THM Breakfast Idea - Raspberry Cheesecake Roll-ups

I set the cinnamon-sugar mixture aside and used another small bowl to add in about 1/4 of a block of  Neufchatel Cheese (Philadelphia 1/3 less fat cheese that looks like cream cheese), 1/2 tsp. of Truvia, and a tiny bit of my Bakto Natural Raspberry flavoring.  A teensy weensy bit of raspberry flavoring.  Maybe 1/16 tsp.  I don’t have a measuring spoon that small. 

THM Breakfast Idea - Raspberry Cheesecake Roll-ups

Did you notice my cheese is upside-down?  Yeah, I just noticed that too :).

Stir the cheese, Truvia and flavor until it’s all mixed together nicely.

THM Breakfast Idea - Raspberry Cheesecake Roll-ups

Once the filling and cinnamon-sugar were ready to go and waiting, I heated up one low-carb, whole wheat tortilla in some butter in a skillet.  If you eat gluten-free, use a gulten free tortilla.  I didn’t want it crispy, like I would for a quesadilla, but just short of that point.  Flip it so both sides get some heat.  It should be nice and warm, and coated with a light layer of butter (I wanted something for the cinnamon & sugar to stick to)

THM Breakfast Idea - Raspberry Cheesecake Roll-ups

Next, you’ll plop, spread, roll and slice, just like you see below… Get it?  Make those slices bite sized.  It’s easier to eat it this way.

THM Breakfast Idea - Raspberry Cheesecake Roll-ups

Roll each piece around in the cinnamon-sugar bowl.  Get a nice coating on them.  Then find one lucky person to share them with, because this makes enough for two people.

THM Breakfast Idea - Raspberry Cheesecake Roll-ups

Want to get some Bakto flavors for yourself?  Here’s where you can find them. (These are affiliate links, and I do profit a small amount if you purchase through them.) The first picture is the set I bought.  The second is tropical flavors, and it sounds perfect for summer.  When the weather cools down, I may need to get the third set – sweet brown flavors.


If you’re wondering what the [S] in the title is for, it indicates what type of food this is for those following the Trim Healthy Mama way of eating.

If you try these out, please come back and share how it went for you!  And if you get the Bakto flavors, let me know what you think!


Raspberry Cheesecake Rollups with Cinnamon Sugar
  1. 2 oz. Neufchatel Cheese
  2. 1 low carb whole wheat tortilla or gluten free tortilla
  3. 1 tsp. butter
  4. 1.5 tsp Truvia or raw sugar
  5. 1/2 tsp. cinnamon
  6. 1/16 tsp. Bakto natural raspberry flavor
  1. Prepare cinnamon sugar mixture in a small bowl by mixing 1 tsp. Truvia or sugar with cinnamon. Set aside.
  2. Prepare filling in a small bowl by combining Neufchatel cheese, 1/2 tsp. Truvia (or sugar) and Bakto Natural Raspberry flavor. Set aside.
  3. Melt butter in a pan. Heat tortilla in butter, flipping partway through.
  4. Place tortilla on a cutting board and spread filling all around.
  5. Roll up tortilla and cut into bite sized slices.
  6. Roll each slice in the cinnamon-sugar mixture.
  7. Indulge.
  1. Nutrition info based on the Recipe Calculator on
  2. 1/2 of this recipe has -
  3. 133 calories
  4. 6 net g carbohydrates
  5. 10 g fat
  6. 4 g protein
  7. This is a Trim Healthy Mama S Recipe
Debbie Lund Photography
 This recipe is a part of the Slightly Indulgent Linkup at Simply Sugar & Gluten Free, and the Trim Healthy Tuesday link up hosted by Stacy Make Sense & Gwen’s Nest & Gluten Free Fridays.

Free Printable Bible Verse | Micah 6:8

free, printable, micah 6:8, bible, verse, printable, color

Today I’m giving away a free printable bible verse ~ Micah 6:8

~ one of many inspirational Bible verses.  This free printable bible verse file can be printed up to 10″ x 10″, or any square size that is smaller than that.  I had been selling this on Etsy, but it’s expired and I’ve decided it would be much more fun to give it away.  I’m granting permission for personal use only.  I’d love to know how you use it!  Leave me a comment and let me know! Is there another verse you’d love to have?  Let me know that too! 

—>  Click here or on the image above to download a full resolution zip file.  <—

It would look fantastic framed and up on the wall! I have it hanging by my kitchen sink and see it every day.  What a great reminder!

Free printable bible verse

He has told you, O man, what is good;
and what does the Lord require of you
but to do justice, and to love kindness,
and to walk humbly with your God

Micah 6:8 (ESV)

Afternoon at the Ranch

Kid's photography, orange county, outside

I live right smack dab in the middle of suburbia, so it was fun to drive less than 3 miles from my house yesterday and be on a ranch.  It felt being out in the country! 

I’m just starting to go through these files, but here are a few for now!

Kid's photography, orange county,

Kid's photography, orange county, outside

kid's photography, orange county, outside, 4H



Peaches & Cream Smoothie [THM-E]

peach smoothy, peaches and cream, trim healthy mama, healthy, food, photography

Ah, peaches. I love them.

And what better way to honor the peach but to use it in a healthy smoothy?

peach smoothy, peaches and cream, trim healthy mama, healthy, food, photography

I began my peaches & cream smoothy as you would expect.  Almond milk and peaches in the blender.  To that I added some vanilla and some stevia.  ( I was going for a creamy taste without the actual cream). I blended it all up nicely and added some glucomannan to thicken it up a bit. Then in went the ice. 

I took a taste it it was just right, but the color was more brown than peach. This was a not going to fly. 

vitamix, peaches & cream smoothy, trim healthy mama

I only care about color because my kids still expect peach foods to be peach colored, and the brown of the vanilla had taken over.  So the easy remedy for me, because I refuse to add artificial food dyes to my food, was to add in something orange and sweet.  So I scrubbed a carrot, chopped off the ends, and added it in.

Perfection.  And it made no noticeable change to the flavor, in my opinion. 

Peaches & Cream Smoothy, Trim Healthy Mama

If you’re following the Trim Healthy Mama way of eating, this is an E smoothy. 

I’m attaching the recipe, and have it marked as serving one person, but this could easily be shared by two people. 

Peaches & Cream Smoothy [E]
  1. 1.5 cups of unsweetened, plain almond milk
  2. 3/4 cup of unsweetened frozen peaches
  3. 1 carrot (raw) (if you use brown vanilla and want a more peachy color)
  4. 3/4 tsp. of pure vanilla extract (use clear if you have it)
  5. Sweetener - I used a few shakes of NuNaturals NuStevia
  6. 1/2 tsp. of glucomannan (thickener)
  7. Ice
  1. Add almond milk, frozen peaches, carrot, vanilla and sweetener to your blender and mix it all up.
  2. Add the glucomannan while the blender is running (open up the door on the lid of your blender and sprinkle it in slowly so it doesn't clump)
  3. Blend until the glucomannan is all mixed in and then let it sit for a minute or two.
  4. Then add the ice until the texture is to your liking
Nutritional Info
  1. This is the breakdown according to's recipe calculator, including the carrot.
  2. Calories - 140
  3. Carbs - 18g
  4. Fat - 5g
  5. Protein - 3g
  6. Fiber - 6g
  7. Sugar - 9g
Debbie Lund Photography

Follow my THM Pinterest board for more great recipies!

This post is a part of the Trim Healthy Tuesday Link-up hosted by and

You can also find it on the Slightly Indulgent Link Party featuring sugar free & gluten free recipes and gluten free recipes & Gluten Free Fridays.

Coconut Macaroon Muffin-in-a-Mug (S)

coconut, recipe, muffin in a mug, food photography


Coconut Macaroon Muffin in a Mug

The first time I tried a muffin in a mug, I was mesmerized.  How could I be this old and not have known about them?  I’ve made all kinds – and they turned out sooo many different ways.  Some were too eggy, some were too dense, some were not sweet at all, but some were deliciously sweet but oh-so-unhealthy (sweetening with a big enormously overflowing tablespoon of Nutella was yummy but yikes!).  Then I read Trim Healthy Mama, and learned about some great alternatives to my Nutella a.m. (and sometimes p.m.) indulgence.  I also became much more adventurous in the kitchen.  

This can be a bad thing. 

Or this can be a very, very good thing.  And in the case of my Coconut Macaroon Muffin in a Mug, I happen to think it’s a good thing.  Cake like. Sweet. Coconut goodness. If you’re following THM, this is an “S” muffin.

coconut, muffin in a mug, trim healthy mama, low carb,  As soon as it comes out of the microwave, I dump it out on a plate, slice it down the middle, and smear a laughing cow cream cheese wedge on it.

It’s almost like cake for breakfast, yet without the sugar cravings that normally come along with eating actual cake for breakfast.  Yes.  I’ve done that.  Not proud.  Please tell me I’m not alone…

If you try this recipe, please come back and let me know your thoughts! Enjoy!

Coconut Macaroon Muffin in a Mug (S)
  1. 1 egg
  2. 1 tbsp + 1 tsp coconut flour
  3. 1 tsp unsweetened, shredded coconut
  4. Sweetener to taste (I used NuNaturals Nustevia Pure White Stevia Extract)
  5. 1/2 tsp. coconut oil
  6. 1/2 tsp. butter
  7. 1 tbsp. heavy cream
  8. 1 tsp. ground flax seed
  9. pinch of chia seeds
  10. pinch of baking powder
  1. Spray the inside of your mug with a light dusting of olive oil. This makes cleanup much easier. I like to use a Misto sprayer for this.
  2. Put all the ingredients in the mug.
  3. Stir it up.
  4. Microwave for 60 seconds. It will not rise up out of the mug like some other MIM recipes. But in the end I like the consistency of this recipe.
According the recipe calculator, this is the nutritional breakdown of the Coconut Macaroon Muffin in a Mug
  1. Calories: 237
  2. Carbs: 7 g
  3. Fat: 18 g
  4. Protein: 9 g
  5. Fiber: 6 g
  6. Sugar: 1 g
Debbie Lund Photography

This post is a part of the Trim Healthy Tuesday Link-up hosted by and
 You can also find it on the Slightly Indulgent Link Party featuring sugar free & gluten free recipes & Gluten Free Fridays.

(These are afflilate links, and while I do benefit from your purchases through these links, if you’ve never tried coconut four or shredded coconut please find a local source to purchase a smaller amount. A single bag is a much better way to try something for the first time.)