Sweets and Treats

Double Chocolate Muffin Tops

Sugar-Free, THM-E

What I love

You know what I love about THM (Trim healthy Mama)? I love that I can have carbs and not feel guilty. Healthy carbs are a great way to get energy. And what better way to get energy, than by eating chocolate muffin tops…with NO GUILT?

Yes please!

The thing I really don’t like about “fad diets” is that they often take away whole food groups, like carbs. Carbs are such a good thing though! We need them to function! Not to mention the great things that healthy carbs do for your gut!

My Handsome Husband modeling a muffin top.

These little guys are loaded with yummy and nutritious oat flour. I grind my own flour in my blender (Teddy), and it makes the most fine oat flour I’ve seen. The homemade oat four is so much better than store-bought! Fine oat flour makes for fluffier and plumper muffins for sure!

I love eating healthy carbs, and I especially love feeding my kids healthy carbs. It really does give them so much energy!

Teddy Does His Job

I made these bad boys in my blender too! I mean, come on! It can’t be that easy, right? But seriously, I make so many recipes in my blender lately! Why not…when it is that dang easy?!?!?

I am finding new ways to love my blender everyday. His name is Teddy and he does his job!

This recipe really can’t get any more simple. I blend everything in the blender, pour into muffin tins and then top with Lilly’s dark chocolate chips. Such a fun way to bake! Instead of having pots and pans everywhere and a mess in the kitchen, I just use my Teddy (did I mention he is self-cleaning?)!

These muffin tops are also a great way to use those super ripe bananas! I just throw all the ingredients in the blender and the bananas barely even have to be handled! It that weird that I don’t like to touch ripe bananas?

They also make for a pretty tea cake.

My handsome husband loved these :).

So, here is the yummy recipe! I hope you enjoy them as much as we all did!


God Bless!


Double Chocolate Muffin Tops

Sugar-Free, THM-E, Low fat. A Muffin Top Packed With Energy!

5 minPrep Time

15 minCook Time

20 minTotal Time

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  • 4 cups oats (ground-I use my blender for this)
  • 1 1/2 cups egg whites (I use the carton)
  • 1 cup plain greek yogurt
  • 3 medium bananas
  • 1 tsp vanilla
  • 1 tbs baking powder
  • 1/3 cup unsweetened cocoa powder
  • 2/3 cup gentle sweet (or preferred sweetener)
  • 3 tbs super sweet
  • 1/8 tsp salt
  • 2/3 c unsweetened vanilla cashew milk
  • 1/4 cup oat fiber
  • 1/4 cup vanilla protein powder
  • 1/2 bag of Lily's dark chocolate chips


  1. In blender:
  2. Grind 4 cups oats into a fine flour
  3. Add the rest of the ingredients and blend until well blended.
  4. Pour into greased muffin pans.
  5. Sprinkle with chocolate chips.
  6. Bake at 350 degrees for 15 minutes



Sweets and Treats

Z’s Cinnamon Pecan Swirl Bundt Cake

Sugar-Free, THM-S, Keto

Too Beautiful to Eat

This cake was so easy to make, yet one of the most decadent and beautiful cakes I’ve made. It not only makes for a gorgeous dessert, but because it is sugar-free and low carb, it would do great for breakfast with a piping hot cup of coffee!

Yes please!

This cake has a rich texture, full of surprises! The butter, cinnamon and crunchy pecans are a wonderful combo!

This cake is not only beautiful, but actually has health benefits! This cake has oat fiber and collagen in it!

I mean, come on! How can a cake that is so pretty, be so healthy to eat???

bundt cake

This is why I LOVE the THM way of life! I get to eat stuff like this every day! What’s not to love?

Theadore to the Rescue!

As you well know by now, I named my blender Theadore (affectionately called Teddy). I seriously use my blender every day! Sometimes more like 3 times a day! The thing I just can’t stop raving about, is the fact that you can literally make anything in it!

Guess what? This beautiful specimen was made in my Vitamix blender!

Yes, you heard me right! In my blender!!!! Theodore to the rescue!

(Here’s a free link to a discount on an amazing Vitamix Blender. This is series that I have. Use this link Ascent Series Blenders)

My beautiful niece Kyla, modeling some bundt cake.

The Recipe

Needless to say, this cake is a real crowd pleaser! It is beautiful, easy to make, and most importantly…delicious!

If you have a high speed blender, you will love this cake for a fast and decadent dessert!

Without further adieu, here is the recipe!

Hope you enjoy it!

God bless!


Z’s Cinnamon Pecan Swirl Bundt Cake

Sugar-free, THM-S, Keto.

A delicious and decadent bundt cake that is too easy to make!

10 minPrep Time

45 minCook Time

55 minTotal Time

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    For the Cake batter:
  • 1/2 cup egg whites (carton works great)
  • 4 eggs
  • 1 tsp xantham gum
  • 1 tsp vanilla
  • 1/2 cup cottage cheese (2%)
  • 1/2 cup sour cream
  • 1 cup erythritol (or gentle sweet)
  • 2 scoops collagen
  • 1 cup almond flour
  • 1/3 cup oat fiber
  • 1 1/2 cups pecans (hold 1 cup for swirl)
  • pinch or salt
  • 1 tbs baking powder
  • For the cake swirl:
  • 3 tbs cinnamon
  • 4 tbs melted butter
  • 1 cup chopped pecans
  • For the Icing:
  • 1 brick cream cheese (8 oz)
  • 5 tbs gentle sweet
  • 1 tsp vanilla
  • 2-3 tbs half and half


  1. Pre-heat oven to 350 degrees
  2. In a high speed blender:
  3. blend egg whites, eggs and xantham gum for 40 seconds
  4. Add in the remaining cake batter ingredients
  5. Blend for 45 seconds or until creamy
  6. Add cake batter to a greased bundt pan.
  7. Mix the cake swirl ingredients together.
  8. Add the swirl mixture in 4 large spoonfuls, on top of the cake batter.
  9. Swirl the cinnamon/pecan/butter mix all around in the cake pan, until well swirled.
  10. bake cake for 45 minutes.
  11. Let cake cool completely.
  12. Frost with the cream cheese Icing. Top with extra pecans and dust with cinnamon.
  13. Enjoy for a dessert, or with coffee for breakfast!
  14. Enjoy!



Home · Protein Shakes and Smoothies

Z’s Blueberry Spinach Smoothie

Sugar-free, THM-S, Keto

Deliciousness for Breakfast

I love, love, love protein smoothies for breakfast, snacks and go-to fast meals. It is hard to find ones that are delicious, nutritious and beautiful…but this guy takes the bait!

smoothie in hand

This smoothie almost tastes like it should be a dessert! IT has a creamy and blueberry-y taste that is hard to resist!

If I could delicious things for breakfast every morning…I would! And this smoothie is perfect for breakfast!

There is a “secret ingredient” in this smoothie that is sooooo good for you. Turmeric. Yes, straight up turmeric! There are many health benefits that the wonderfully orange vitamin is good for.

There are just too many to list! Why not add in a vitamin to your smoothies and shakes that is so beneficial to your health, as turmeric is?

Note: Turmeric is fat-soluble and is way more beneficial when taken with a form of fat. MCT oil, butter, avocados, etc are  great to eat it with! Here is a list of the preferred dosages of turmeric:

According to University of Maryland Medical Center 

The permissible dosages of various forms of turmeric (for adults):

  • Cut root: 1.5 – 3 g per day
  • Dried, powdered root: 1 – 3 g per day
  • Standardized powder (curcumin): 400 – 600 mg, 3 times per day
  • Fluid extract (1:1) 30 – 90 drops a day
  • Tincture (1:2): 15 – 30 drops, 4 times per day



Easy Peasy Nutrition

I think that smoothies and shakes have the potential for so much health and nutrition. Why not use it as a way to get in a meal replacement? If you are like me, and you are still trying to get baby weight off, protein smoothies and shakes are the perfect way!

Unlike juicing, straight blender smoothies are so much healthier for you! You see, when you juice, you take the pulp and fiber out of the vegetables and the fruit. The pulp and the fiber in fruits and veggies are the most healthy part! They help to transform the “sugars” that fruits and veggies have in them, so that you are able to not only metabolize them better, but also keep your insulin from spiking in the process.

I love smoothies and shakes for that reason alone, but I also love the ease of them! What’s not to love about throwing everything in your blender (or personal blender cup) and blending a meal together in 30 seconds!

Look at all those beautiful berries and that spinach!

I usually use a unsweetened vanilla ALMOND milk for my smoothies, but I tried unsweetened vanilla CASHEW milk in its place, and was very pleasantly surprised! There is just something so creamy and delicious about cashew milk!

Now that your mouth is watering for a delicious and nutritious snack or meal, maybe you should make one! 😉

You’re welcome.

God bless!


Z’s Blueberry Spinach Smoothie

Sugar-Free, THM-S, Keto

3 minPrep Time

3 minTotal Time

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  • 6 oz frozen blueberries
  • 1 large handful of spinach
  • 1 scoop vanilla protein powder (about 1/4 cup)
  • 1 scoop of collagen
  • 1 tsp MCT oil
  • 1/4 tsp turmeric (optional, but so much healthier)
  • 2 tsp super sweet blend
  • 1 1/3 unsweetened vanilla cashew milk


  1. Put all ingredients in high speed blender and blend until smooth (about 30-40 seconds).
  2. Note: some blenders that are not high powered may require a longer blend.

Lets talk about Sex!

Sexy Wife

5 tips on being sexy for your husband-When you feel like a hag.


Definition of sexy : sexually suggestive or stimulating : erotic. : generally attractive or interesting : appealing.


Let’s be honest now…if you are a wife and mom, and especially if you are in your 30’s and have had more than a couple of children…you probably feel like a hag…at least most of the time.

Am I right? Or am I the only one who struggles with this? #haglife

The word “sexy” may make you roll your eyes, sigh with exhaustion, or just make you say, “whatever!”.

Maybe you just had a baby and you feel more like this…










Maybe your idea of “being sexy” looks like this… (sorry random lady)…










Maybe the thought of the word “sexy” sounds exhausting…

(I have no idea why I am using so many dang animal pictures!)

So what does it look like to be a “sexy wife”? 

What does it mean to BE “sexy”?

Today we are going to be looking at some of the proposed perceptions of husbands and the thought processes of wives of what it means to be a SEXY WIFE.

The Unspoken Truth

When our men finally ask us to be their wives, we are usually ecstatic! We start planning, we start dreaming, we show off our beautiful ring. But USUALLY, we start exercising. Am I right? We want to be able to get into that tiny little white dress and impress not only our husbands, but everyone that will be at our wedding.

The unspoken truth of the matter is, when we first start our marriages, we make it our goal to become as sexy as humanly possible for our husbands. We go out of our way to find sexy lingerie, to dress up, to cook yummy treats and meals, to initiate intimacy, to send sexy little text messages to their phones, etc.

Then, a lot of times….children happen. Busyness happens. Life happens. Not that we don’t still want to be sexy for our husbands, even as moms, but life has a way of making all of those initial important things go away. What used to be important seems to be “put on the back burner”. We still dress up for Sundays, put makeup on for date nights and sometimes, occasionally workout. But, what used to be so much of a priority has been unintentionally forgotten.

We resort to sweat pants and bad hair days, with no thought as to how it effects our husbands.

You see, being sexy is not necessarily being all dressed up in a laced black negligé, 5 inch stilettos or saying alluring things to your husband (even though those are great things!).

Sexy is a frame of mind. Sexy is a vibe that you give off! The confidence that you once had with your husband. Before children. Before the busyness of life.

Yes, you can still wear sweat pants and have messy hair, and still have that “vibe” that you once had. That sexiness that drives your husband wild! But, it is an intentional way of thinking. Intentional actions.


I say we awaken that which used to be so important to us in the beginning of our marriage…being sexy.


I recently took a poll on Facebook of all the married men out there who were brave enough to respond. I put a list of things on there that might describe what they viewed as being sexy. Here was the question and these were the choices:

My wife looks most sexy/attractive when she:

  1. Dresses up
  2. Initiates intimacy
  3. Puts effort into health/body
  4. Sends love notes or pictures

Believe it or not, there were not that many husbands who responded (I salute the brave few).


Because, I believe that they were and are tongue-tied.

I believe that they were fearful that maybe their wives would read their response and get offended by their opinion. Unfortunately, I don’t think that this fear that men have is too far off the mark. Why is it that wives AND husbands cannot talk openly about what is sexy to them, and what their needs are?

Don’t get me wrong, I think women are more apt to give their opinions on what their husband should do to be sexy…

“What are you wearing?!? That is so ugly! Here, wear this!”

“hunny, maybe you should start working out…you know, get those big arms that Chris Hemsworth has.”

“Gross…you want to have sex now? You are all sweaty and nasty! Get away from me!”.

Can you even imagine what would happen if our husbands said any of those kinds of things to us?!?!?


I believe that many men are tongue-tied because they are not able to say what they desire from their wives, especially in the realm of “sexiness”, for fear they may get in an unwanted fight, or possibly even “lose their life.”  I believe it is a huge struggle for them. They want so badly to say what they find sexy from their wives, without fear their wives will take it wrong, or be offended. I believe most husbands really do have good intentions for this sensitive subject, but end up just not saying anything at all because they don’t want to their wives to feel hurt.

Ladies…we can alleviate their fears!

We can allow them to communicate with us without feeling like they are “walking on eggshells”. We can for all practical purposes, allow them to give insight into their hearts.


Yes. Yes we can.

Note: The most popular choice for husbands was #2: Initiates Intimacy. Interesting huh?

5 Tips

I definitely have not “arrived” at “being sexy”. I am no professional. Don’t claim to be. But, I do have to say I have learned a lot in my 11 years of marriage. I have learned a lot of what NOT to do, and also what works for my husband.

I believe if we go into this journey of discovering sexiness with the intent to bless our husbands, God will inevitably bless our efforts.

After all, isn’t it our goal to serve our husbands? Shouldn’t it be our pleasure to present ourselves (especially our bodies), as gifts to our husbands?

With these observations addressed, here is a list of 5 tips you can start to initiate in your marriage. I believe we can be sexy for our husbands again!

It just takes a little intentionality on our parts.

5 tips to being sexy for your husband:

  1. Ask him. 

I guarantee if you ask your husband to be honest with you, he will be more than willing to shed some light on ways you can be more sexy. Of course, he needs to be loving about it, but don’t take it offensively if he comments on something you may not be doing. Take it as him caring for you. Which he does! Ask him to give you ideas on ways you can be more sexy and attractive for him.

2. Make an effort.

Just like when you first got engaged, make an effort to be healthy, both physically and mentally. I think this point is one of the most important things you can do to feel and be more sexy! When you are healthy (eating right and exercising), you not only feel better in every way, but you start getting confident in how you look! He will notice too! Trust me… this has been the most beneficial point for me, personally!

3. Initiate things.

I don’t just mean sex. Yes, sex is very important too, but I mean also initiating intimacy with your husband  (I won’t get too detailed about what “intimacy” is. I will leave that to your imagination!;).  Also, women…we have an easier ability to initiate (and plan) dates with our husbands. I guarantee you your husband wants to date you, but he is intimidated on planning the babysitting aspect of it. Take initiative sometimes (husbands need to plan dates too), and plan a date. Set up the babysitting. Be a team!

4. Be Spontaneous.

This option is so wonderful! Because, the possibilities are limitless! You can be sexy in so many ways with this one! Here are a few ideas off the top of my head…1. Send a sexy message (or picture) randomly to your husband during the day (be discreet…you never know who may be near his phone). 2. Get the kids babysat for when he gets home from work one night, and have a quiet and intimate dinner (and “dessert” after ;). 3. Plan a weekend getaway with your husband. 4. Dress up for him whenever you are going somewhere with him (even just to the store), to make him proud. Be creative! You can do it!

5. Spend time on you.

This morning, my husband told me he feels many women just need to allow themselves to spend time on THEMSELVES (yes, I married a winner;). What he meant by that was a lot of women just don’t feel the freedom to be able to spend time on themselves, without feeling guilty about it. I think he is right! There are many times when I treat myself to a pedicure, manicure, or to getting my hair done, and there is a twinge of guilt associated. That should not be the case! Ladies…if we spend a little extra time on making ourselves feel pretty, and even just the sheer fact of putting the focus on US for a change, it will go such a long way to helping us feel relaxed and refreshed! We need to allow ourselves the freedom to take care of ourselves, to take care of our appearances. THIS will go a long way to making us feel less of a hag, and more SEXY for our husbands!


I hope these tips will enrich your marriage and your thought process on what it looks like to be a sexy wife. It’s really pretty simple. Our husbands don’t need much from us! When we put effort into making our husbands feel respected and honored by the way we treat and view ourselves, it very impactful!

Let’s bring SEXY back to our marriages!

God Bless!





Sweets and Treats

Z’s Madeleine’s

Sugar-free, THM-S, Keto

Copycat Awesomeness!

These little suckers are totally copycats of Starbucks little Madeleine cookies…except they they don’t have all the preservatives, refined flours and sugar that those guys from Starbucks have! They have a delightful buttery taste and the perfect little cake/cookie texture! The best part about these little guys are…they are sugar-free! Completely guilt-free, and perfect with coffee!!!

I had made these little cakes originally as just little cookies, but as soon as I tasted them, I knew that I needed to make these into Madeleine’s!

The rich buttery taste were just too good to resist, and I knew they would look beautiful as traditional little tea cakes. So, I went online and ordered some madeleine molds, and alas…here they are!


“I’d like to order a cup of coffee with unsweetened cashew milk and one packet of Gentle Sweet, and I’d like a few of those delicious looking Z’s Madeleine’s!”

Yes please!

Teddy to the Rescue!

I don’t know about you, but I name my appliances. Especially the ones I love! I named my new Vitamix, Teddy. I named him after one of my favorite Presidents of all times! (you can read all about why I love him here https://zhealthyhousewife.com/2018/01/13/theadore/)

You guessed it…these little guys were made in my favorite appliance! It really makes life so much easier when you have great tools for your cooking and baking. My Vitamix Teddy is no exception! I just throw my ingredients in and blend, then I pour, then I bake!


If you are on the fence of whether or not to invest in one…I would say…JUST DO IT!!! Mine truly has been worth every penny! AND…10 year warranty! Yes please!

Here’s a link…(I get a little commission if you buy from this link! Check out my affiliates disclosure below)…

The Recipe

I sent a Tupperware full of these little cookies to work with my husband and he reported back that “the guys loved them!”. I also had a friend taste one and she said she “got goosebumps, because they are so good”.

So, it is safe to say that these are delicious!

Even my son was impressed, and said, “Mommy…how do you get these to taste so yummy without sugar?”


I love this boy and how he is always willing to taste test my baked goods!

These little guys really do turn out so pretty! They would perfect for a special tea or a little church event!

I will be enjoying a couple of these with my coffee later this morning (makes the perfect “S” snack), and I will be feeling 0 guilt!


I hope that you enjoy them as much as we do!

God Bless!


Z’s Madeleine’s

Sugar-Free, THM-S, Keto.

A deliciously buttery little cake! Perfect for a Tea or just with a cup of your favorite coffee!

5 minPrep Time

20 minCook Time

25 minTotal Time

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  • 2 sticks softened butter (1 cup)
  • 1 8 oz brick of softened cream cheese
  • 2 eggs
  • 1 cup gentle sweet
  • 1/2 tsp butter extract
  • 1 tsp vanilla extract
  • 1/4 tsp salt
  • 1 1/2 cup almond flour
  • 1/4 cup oat fiber


  1. In a high powered blender:
  2. add in butter, cream cheese, gentle sweet and extracts.
  3. Blend until fluffy
  4. Add in the eggs and blend until creamy.
  5. Add in the rest of ingredients and blend until smooth and thick.
  6. Place in uncreased silicone molds.
  7. Bake at 350 for 20 minutes or until edges are golden and the center is no longer gooey.
  8. Let cool completely.
  9. Serve with coffee, tea or your favorite hot drink!
  10. Enjoy!




Z's Opinions

It’s not about the Bunnies!

Happy Resurrection weekend! I pray that you have a blessed weekend, full of family and memories! I just wanted to present some research on the origins of Easter and how the traditions came about.

Have you ever wondered where the Easter Bunny came from? What about the eggs? Here is a very brief explanation of where some of our easter traditions came from, and WHAT we actually have to celebrate in this awesome season! Hope this short read blesses you!

The Origins of Easter

“According to various sources, the name Easter has its origin with a goddess of the Anglo-Saxons named Eostre (also Estre, Estara, Eastre, Ostara, and similar spellings in various sources). It is believed that she is the goddess of the dawn and was worshipped in the spring by pagans in Northern Europe and the British Isles. In The Two Babylons, Alexander Hislop claimed Eostre is actually a name derived from the Babylonian goddess Astarte. Hislop extended this connection to include goddesses from around the world: Ishtar, Ashtoreth, Venus, and others. In fact, Hislop argued that all of the systems of gods and goddesses find their origin with Nimrod and his wife Semiramis at the Tower of Babel. Thus,

every primary god is a figure of Nimrod, and every primary goddess is a figure of Semiramis.” https://answersingenesis.org/holidays/easter/is-the-name-easter-of-pagan-origin/

Although Easter has become a very important holiday for christians and non-christians alike, I think it is important to understand the origins of the holidays that we celebrate. We can still have family traditions and especially celebrate the amazing resurrection of Jesus, but it’s always good to know the WHY behind traditions.

When we know the origins of holidays, we can then teach our kids the meaning of what they celebrate, or maybe even why we may not celebrate them.

The History behind the Bunnies

Have you ever wondered where the bunnies come from? Where the heck do you get a bunny that lays eggs, as part of a traditional christian celebration? Let’s look at what the History Channel (a very secular and liberal station) says about the easter bunny…

“The Bible makes no mention of a long-eared, short-tailed creature who delivers decorated eggs to well-behaved children on Easter Sunday; nevertheless, the Easter bunny has become a prominent symbol of Christianity’s most important holiday. The exact origins of this mythical mammal are unclear, but rabbits, known to be prolific procreators, are an ancient symbol of fertility and new life. According to some sources, the Easter bunny first arrived in America in the 1700s with German immigrants who settled in Pennsylvania and transported their tradition of an egg-laying hare called “Osterhase” or “Oschter Haws.” Their children made nests in which this creature could lay its colored eggs. Eventually, the custom spread across the U.S. and the fabled rabbit’s Easter morning deliveries expanded to include chocolate and other types of candy and gifts, while decorated baskets replaced nests. Additionally, children often left out carrots for the bunny in case he got hungry from all his


Although I complete disagree that the easter bunny has become a “prominent symbol of christianity’s most important holiday”, I think it is interesting to read secular perspective on what historical traditions are.

Secular historians do not see that for christians, the most important celebration is the resurrection of Jesus from the grave. Our celebration lies in the defeat of death itself! Jesus, raising from the grave to fulfill the prophesies and delivering us from an eternity separated from God. THAT is our celebration! 

Sure, the kids have fun with the egg hunts, the candy and the bbq’s…but that is merely tradition. The easter bunny is NOT what we celebrate.


“And behold, there was a great earthquake; for an angel of the Lord descended from heaven, and came and rolled back the stone from the door,and sat on it.
 His countenance was like lightning, and his clothing as white as snow.
 And the guards shook for fear of him, and became like dead men.
 But the angel answered and said to the women, “Do not be afraid, for I know that you seek Jesus who was crucified.
 ‘He is not here; for He is risen, as He said. Come, see the place where the Lord lay.'” –Matthew 28:2-6

You see, we DO have something to celebrate! Jesus conquered death! He died for our sins, He rose from the grave, AND He is coming back again!

What is not to celebrate???

We do not have to celebrate a little bunny bouncing around, laying eggs and delivering sugar to our children…But we can celebrate the King of Kings raising from the dead! We can celebrate our Jesus conquering death and sin!

I’d like to start a tradition of calling our celebration “Resurrection Sunday”. We are, in fact, celebrating His resurrection, right?

So, this Sunday, as ya’ll are spending time with your families and celebrating…remember WHY we celebrate!

JESUS IS ALIVE! Let me leave you with this awesome song/story…




Soups and Chili

Z’s White Chicken Chili

Low-Carb, THM-S Helper

More Comfort Food

I have been posting a lot of “comfort type food” lately. I know it is officially spring now, so I wanted to get all my “comfort type” soups and chili’s out of my system. Chili is one of my favorite meals. I have always loved chili. What’s not to love about the cheesy and creamy texture, chunky meat, beans and green chili’s?

You see, before I got married and was a “happy go-lucky” single girl, I used to eat chili a lot. Especially after I moved to the mountains and experienced the cold weather. There was just something about a hot bowl of mildly spicy and hearty yumminess. Here’s the clincher….I ate chili from a CAN! I look back now and say “EW. What was I thinking?”. Sometimes I would even add processed and diced ham to it and think that I was eating “gourmet food”. It didn’t take much back then for me to be happy with what I ate (hence the canned chili). I obviously have more understanding now about how important food is.

I haven’t always liked to cook either, and I especially was not always very good at it. You can ask my husband. Lol. But, now that I have learned the “secret” of a good chili and soup base, the possibilities are endless!

Finding a Good Base

Through many failed attempts (and burned garlic), I have found that you can literally make anything with a base of butter, onion and minced garlic. I call these three ingredients the Essential Triangle. Soups and Chilis are no exception. These ingredients MAKE a good soup or chili.

Once you have sautéed the “Essential Triangle” ingredients, then you can add your meat and cook with the butter, onion and garlic. All the wonderfully amazing flavors just soak in to the meat, and there you have the magic!








Once you have a good base for your soup and chili, then you can add endless possibilities of flavors!

For this chili, I use canned goods and my favorite way to make broth. Better Than Boullion is such a staple around my home. I use it for so many recipes. It’s easy to use, and keeps well in the fridge for a long time.

Chili Everywhere!

I still love to eat chili a lot. In fact, I would eat it all the time if I could (I wouldn’t do that to my family though). I think that is why I like to create all different kinds of chili. White, red, a mix…you name it! I would love to create as many chili recipes as I can, and I look forward posting many more!


With all the story behind it, I would like to present my white chicken chili to you! I hope that you will enjoy it as much as we have!

God Bless!


Z’s White Chicken Chili

Low-carb. THM-S Helper. A creamy, cheesy and hearty chili!

10 minPrep Time

30 minCook Time

40 minTotal Time

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  • 3 Tbs butter
  • 1 medium onion
  • 4 heaping Tbs minced garlic
  • 3 lbs diced chicken
  • 1 15 oz. can of pinto beans
  • 1 15 oz. can of black beans
  • 1 7 oz. can of diced green chili
  • 1 15 oz. can of corn (optional)
  • 1 cup sour cream
  • 1 8 0z. block of cream cheese
  • 8 cups of chicken broth
  • 2-3 Tbs green chili powder (I use Pueblo green chili powder from my favorite Auntie in Colorado)
  • 1 Tbs cumin
  • 2 tsp course ground pepper
  • 2 Tbs salt
  • 1 tsp thyme
  • 1 tsp oregano
  • 1-2 Tbs xantham gum


  1. In a large stock pot or dutch oven on medium high heat:
  2. Saute the butter, onion and garlic until soft.
  3. Add in chicken and cook until pink goes away.
  4. Immediately add the broth, canned goods and seasonings.
  5. Simmer for 20 minutes
  6. After ingredients have simmered, take out about 4 cups of the broth. Add the broth, cream cheese, xantham gum and sour cream in a blender. Blend for 40 seconds until thick. Add back into pot.
  7. Simmer for another 5-10 minutes.
  8. Serve hot with cheese, cilantro and more sour cream.
  9. Enjoy!
  10. -Z



Soups and Chili

Z’s Hearty Chicken Soup

THM-E, Low Fat

Good Ole Fashioned Chicken Soup

On a cold winter night there is just nothing better than a hot bowl of chicken soup! A good ole fashioned chicken soup is a basic necessity to know how to cook. The reason why, is because soup is so hard to mess up.

This recipe came as another one of my “throw it all together and hope for the best” kinds of recipes. It really did come out great! The savory chicken broth and veggies with big chunks of chicken, make it the perfect bowl of “comfort”.

I think the best flavor this soup has is the garlic salt. It gives it just the right amount of saltiness, but with a hint of garlic.

I serve this soup with my Spelt Rolls (https://zhealthyhousewife.com/2018/03/14/zs-spelt-rolls/).

Soup and homemade rolls…what’s not to love?

So, we’ll keep it short and sweet today, and get right to the recipe! Enjoy!

God Bless! -Z

Z’s Hearty Chicken Soup

THM-E, Low-fat. A delicious and hearty traditional soup!

10 minPrep Time

25 minCook Time

35 minTotal Time

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  • 2 lbs diced chicken breast
  • 1 onion
  • 3 medium carrots
  • 6 celery stalks
  • 8 cups chicken broth
  • 3 red potatoes
  • 2 tbs butter
  • 1 tsp course ground pepper
  • 2 tbs garlic salt
  • 1 tsp oregano
  • 2 bay leaves


  1. In large stock pot or dutch oven:
  2. Sauté butter and onions until soft.
  3. Add in carrots and celery. Cook for a few minutes, stirring occasionally.
  4. Add in broth and seasonings. Cook for 10 minutes.
  5. Add in diced uncooked chicken (it will boil and cook in the broth).
  6. Cook for another 10 minutes.
  7. Serve hot.
  8. Enjoy!


Diastasis Recti

Hey y’all! Happy Monday! Here is some Monday Motivation for you…

This week I will be doing a plank challenge! I am super excited to do this, and hope you will join me! I have done one before and got up to 4 min and 33 seconds!

Although the plank challenge was to get up to 5 minutes, I went as far as I could go at that time, and I was proud of myself! Maybe this time I will get to 5 minutes.

The way to start this plank challenge is really easy, It starts at 20 seconds and then you build up from there. It can be done by anyone!

You don’t have to have 6-pack abs!

But…There is something you might not know about…

Planks=Core Strength

Planks are great for building your core muscles. Now, I am not talking about ABS. Yes, we all want those…but as mama’s, its really hard to get them back after babies. Especially if you have Diastasis Recti. 

You might be saying, “what the heck is that? It sounds like a disease!”. No…Diastasis Recti is not a disease, but 2 (pregnant) women out of 3 usually have it and don’t even know about it! Let me just explain a little bit about it…

What Is Diastasis Recti?

In short, it’s a gap in between your right and left abdominal wall muscles that can result in a rounded, protruding belly “pooch.”

Why Does it Happen?

Chalk it up to hormones and your ever-expanding uterus, says Kevin Brenner, M.D., F.A.C.S., a board certified plastic and reconstructive surgeon based in Beverly Hills. “During the gestational period of pregnancy, connective tissue called the linea alba thins out in response to a mother’s change in hormone levels in order to accommodate the enlarging uterus. This is one important way that a mother’s body changes to allow a baby to grow in utero,” he says.

 Once you’ve delivered your baby, and your hormone levels return to their pre-pregnancy levels, that thinning generally improves. But in many cases, Dr. Brenner says, the tissues get so stretched out during pregnancy that they lose their elasticity and, therefore, the ability to retract back into position — kind of like an overstretched rubber band. https://www.parents.com/pregnancy/my-body/postpartum/diastasis-recti-the-postpartum-body-problem-no-one-talks-about/

Diastasis recti

If you are like me, and have had that annoying little “mama pooch”…it’s probably because of Diastasis Recti. I learned about this whole deal after I had my third baby! I had never heard of it before, and then when I started researching it, I was blown away by the things I learned!
Most of the time, this condition can be healed by core strengthening (planks and core work), but in severe cases, surgery is required. I always want to start with healthy and preventative measures, so why not start with fitness?!?

How to check


Back to the Plank Challenge

Now that we know about this condition, and especially if you think you might have it…It’s important to have a plan.

It’s also smart to have an exercise plan.

A plank challenge is a great way to start. I always tell the girls I help, that having a strong core is the most important aspect of exercise. It really is. Having a strong core allows you to not only have a tighter abdomen, but also to ward off back problems. Having a strong core is the foundation to getting AB definition. you cannot have abs if you do not have a strong core.

So, this challenge is prefect for people who might not want to exercise, but want to start somewhere in achieving a strong core.

Here is the plan…

You can choose a 5 minute challenge, or a 3 minute challenge.

Here are the printable versions if you would like to print them:

5 minute plank:

Untitled design-4

3 minute plank:

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I am super excited to do this plank challenge with you! Let’s get a stronger core together this month! Let me know how it is going!

God Bless!


Sweets and Treats

Z’s Chocolate Oat Bars

Sugar-free, THM-E, Low fat

A delicious little cake with a big protein punch! The best part is that they are soooooooo easy to make!

“Store-bought, Shmore-bought”

Lately I have been very frustrated with store-bought protein bars, cookies and cakes. There are so many choices available for protein bars and things, that you could literally spend an hour in a Sprouts or health food store, deciding which ones to buy! Although there are a plethora of choices for protein treats, almost all of them have ingredients that I don’t prefer, or that don’t fall into the THM way of life.

Even if they say “vegan”, or “non-gmo”, or “plant-based”, almost always they have loads of sugar in them or no healthy carbs, or the sweetener they use is yucky. There really is a host of problems that I find with protein bars, cookies and cakes.

There are a couple of yummy protein bars or cookies that work, and that I actually do keep on hand for quick grab snacks or on-the-go must haves, but there literally are only a couple of brands that I would buy.

Also, I don’t know if it’s just me, but most of the protein bars, cookies and cakes that I have tried TASTE LIKE CRAP! I mean…EW! Also…I just can’t bring myself to pay almost $3 (sometimes more) for something that tastes like chalk! No thanks!

Look at that beautiful fluffy thang!

And, that is where I end up being frustrated and saying to myself, “store-bought, shmore-bought…I’ll make my own…and they’ll taste so much better!”

The thing I love about these awesome little cakes/bars is that they are so fluffy! They really do have the consistency of a cake, but the impact of a protein bar.

They are easy to wrap up and stick in fridge for easy grabbing.  I made them a couple of weeks ago for my husband to take to work, and he loved having what felt like a treat, but also knowing that it was good for him and energy giving!

These little bars are made with oat flour and lots of protein, so they are perfect for those needed afternoon “pick-me-ups”.


 Do It Yourself

I am one of those “weirdo” kinds of people who likes to try everything on my own. If I don’t like something, I make my own. If I can’t get someone to do something, I do it myself. I guess it just “flows through my veins”. I am a natural-born DIY’r.

I think that is why I finally decided to try making my own variations of protein bars, cookies and cakes. I just wasn’t satisfied with spending that much money on something that really wasn’t that great. It also makes me cringe to eat something that is so processed (on a daily basis).

Wanna know the amazing thing about making these awesome little cakes??? I made them in the blender!!! THE BLENDER! They take a whole of 10 minutes to whip together! So easy to make!

These guys just come out of the oven so fluffy and ready to eat! I really did score with this recipe, and am very happy with how they came out!

I hope that you can enjoy them as much as we did!

God Bless!


Z’s Chocolate Oat Bars

Sugar-Free, THM-E, Low fat, EASY TO MAKE!

10 minPrep Time

20 minCook Time

30 minTotal Time

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  • 4 cups old fashioned oats
  • 1 tbs baking powder
  • 1 cup gentle sweet
  • 1/4 cup unsweetened cocoa powder
  • pinch of salt
  • 1/2 cup egg whites
  • 1 1/2 cup unsweetened vanilla almond milk
  • 2 scoops collagen
  • 1 scoop (1/4 cup) vanilla whey protein powder


  1. Preheat oven to 350 degrees
  2. In a high powered blender:
  3. First, grind oats into flour (the finer the better)
  4. then add the dry ingredients and blend together until well mixed
  5. Add in wet ingredients
  6. Blend for 30-60 seconds or until the mixture resembles a cake batter
  7. Pour into greased (I used Baking Pam) pan (I used bar shaped pans)
  8. Bake for 18-20 minutes or until toothpick comes out clean
  9. Enjoy!