Traveling through life with a timer and sneakers

Posts tagged “healthy solutions recipe

Peanut Butter and Jelly Oatmeal – An #HMRDiet #HealthySolutions Recipe

This is one of my favorites – so easy and quick but flavorful and filling! It doesn’t actually have jelly in it but the berries soften up during the cooking process making them gooey in the peanut butter oatmeal.

Peanut Butter and Jelly Oatmeal

  • HMR Oatmeal
  • 1 cup frozen mixed berries
  • 3/4 cup water
  • 1 tbsp PB2
  • 2 pumps Torani sugar-free Belgian Cookie syrup

Mix all ingredients in a bowl and microwave for two minutes. Stir and enjoy!

Creamy Butternut Squash Soup – an #HMRDiet Healthy Solutions staple

Whenever I post a recipe on my blog, you can safely assume I’ve made it a few times to ensure I not only think it’s good enough to save for reference but that I have worked to perfect all of the measurements and prep methods. With this in mind, this recipe is one I have been enjoying multiple times a week for several weeks, but because I’ve been playing with all of the different spice combinations, I couldn’t pick just one to share!

So while I have finally settled on my favorite version, know that there is a lot of wiggle room to find your favorite spice combination. I will also add that if you don’t like butternut squash, I have also recently discovered broccoli makes a great substitute to change things up.

I’ve included a photo collage below of the step-by-step process as well as the nutritional information for my favorite bouillon cubes.


Perfect in a mug on a cold winter day!


Creamy HMR Butternut Squash Soup

  • 1/2 cup diced onions
  • 2.5 cups chopped butternut squash (I cheat and buy it pre-peeled and chopped)
  • 1/2 tsp Penzeys Bavarian seasoning (yes the same seasoning from my Shepherd’s Pie recipe)
  • 2 cups water
  • 1 bouillon cube (I am sharing a picture of my favorite brand Massel below!)
  • HMR Chicken Soup packet

Saute onions in a pot over medium high heat until they start to become translucent, about 2-3 minutes. Add squash and seasoning and mix, cook for another 2-3 minutes to allow some browning of the squash and toasting of the spices.

Add water and bouillon cube. Cover and bring to boil. Reduce heat to low and let simmer as long as you can stand it (I’ll admit I only let it go 15-20 minutes). Your goal is to have softened the squash and let the flavors steep.

Put contents of pot into blender and add soup packet. Be really careful when blending hot liquids! I have a Vitamin which has the ability to vent on top to release the steam. Blend until smooth and creamy.

This makes a MASSIVE portion – I usually make it and pour some in a mug to enjoy while grading or doing meal prep. I keep going back to refill my mug until it’s all gone. It keeps me warm, full, and out of trouble. In fact it’s what I’ll be enjoying tonight while I grade and pack for my school trip this weekend!


Visual steps for making HMR Diet Creamy Butternut Squash Soup

HMR Diet Hacks – Easy and Filling Healthy Solutions Combos

I am told some of my recipes are a little complicated. That part of the joy of the HMR Program is how simple it is. And I agree. Not about my recipes being complicated, but about the simplicity of the HMR Diet. And while I started this blog initially for accountability and also to record some of my creations to reference later, I don’t take time to write up some of the simple hacks that keep me full and help me meet my minimums.

So here are a few of my current Healthy Solutions entree & veggie combos. I will often add salt and pepper and maybe some hot sauce or roasted garlic powder to help extend the flavors, but otherwise it’s pretty basic.

I would love it if you could share some of your favorite combos as well – I am truly inspired by other people’s ideas and success, and sharing it as a comment allows others to be inspired by your ideas as well!

Cauliflower Rice – This is a staple in my household. I buy frozen bags and also fresh ones. Just about every store and brand has their version, just double check to make sure there are no added out-of-the-box ingredients.

  • Steam up a bag of cauliflower rice, cook up a Chicken Creole entree, mix together and add some creole seasoning and/or hot sauce.
  • Also great with the Mushroom Risotto entree. Sprinkle with some truffle salt if you want to get fancy.
  • Cook it up on the stovetop and use salsa instead of water or cooking spray – let the salsa reduce in the rice (the liquid cook off) and you have a spicy rice perfect to serve under a Chicken Enchilada entree.

Zucchini – Spiralized as noodles (again fresh or freezer aisle) or just cut using a veggie peeler or slicer, this vegetable is versatile and takes on the flavor of many entrees.

  • Toss with some tomato sauce and Italian seasoning and serve under the Lasagna or Ravioli entree.
  • Steam it up and mix it in with the Penne Pasta and Meatballs entree.
  • Slice it thin like noodles and insert it in the middle of the Lasagna entree before baking.

Jicama or Carrot or Cucumber Chips – these are great crunchy snacks that are perfect to dip in salsa. Or how about blending a 5 Bean Casserole entree with some salsa. I like measuring out the vegetable slices into one cup portions – although I usually use two with my bean dip!

Almond Joy Hot Chocolate

I have fallen into a morning routine. Every morning I turn the kettle on and fill a giant Contigo with a white herbal tea. I have a second Contigo where I pour a hot shake. And then I blend up a cold shake for my morning commute. Then throughout the day, regardless of how hectic it is, I have several warm drinks I can sip on. My cold morning shakes all week have been the Decision Free Butterfinger Shake (but made with the 120 Vanilla since I am in Healthy Solutions and only about 6 pumps of syrup because my sweet tooth has subsided).

And my hot shakes have been a take on an Almond Joy bar. I like mixing up the syrups and using the extract because the flavors build on each other. If you like it less sweet, I bet you could easily use coconut extract instead of syrup, but I haven’t tried it personally.

Please note that my ratios are for a large Contigo thermos that holds 24 ounces, adjust proportions accordingly if you need a small fit.

Almond Joy Decision Free Hot Chocolate

  • One HMR chocolate shake
  • 4 pumps Torani sugar-free Almond Roca syrup
  • 3 pumps Torani sugar-free coconut syrup
  • 1/4 tsp almond extract
  • 20 ounces hot water

Blend all ingredients together and enjoy! I find blending super fast at smoothing it all together without lumps, although you can use whatever method you use to make hot shakes.

Cauliflower Tortilla – a #HealthySolutions experiment

I was watching Top Chef this week and was impressed with a challenge where contestants had to replace an ingredient with cauliflower. It was fun to watch because cauliflower is in my Healthy Solutions box and I was inspired to play…

The Internet is full of cauliflower “bread” recipes, most of which require oils and cheese, which aren’t in my HMR Diet Healthy Solutions box. And thus I was motivated to create my own.

I’m still playing around with this, but after several variations (I’ve eaten a LOT of cauliflower this week), I have a version that makes a pliable wrap/tortilla-like product that can easily hold other ingredients.

One note of caution if you are a volume eater is that by processing the cauliflower in this way, you are making a low-volume food that may not be as filling. I try to keep my low-volume foods to a minimum so that I can stay full, which is why although this is “in the box,” I won’t reach for it all the time.

Cauliflower Day
HMR Healthy Solutions cauliflower tortilla filled with a stir-fry of cauliflower rice and the HMR BBQ Chicken entree (only part of the entree – saved some filling for later) served with a side of air-fried buffalo cauliflower. I declared the day “Cauliflower Day” 🙂

I have included pictures of the steps at the conclusion of this post to help with visualization since it’s a bit more complicated than most recipes I’ve posted.

This recipe uses something called aquafaba. Its the water that chickpeas are cooked in (there’s a chemical reaction that occurs giving it a viscosity that works like egg whites). You can just open up a can of chickpeas and take a tablespoon of this water/aquafaba. It serves as the binder for the ingredients.

Final note – the soup gives more than enough salt for this recipe. After several trials, I’d recommend checking any flavorings you add do not have additional salt in them (I used Penzey’s seasonings but you could change things up).

HMR Healthy Solutions Cauliflower Tortilla/Wrap

  1. Preheat over to 350 degrees. Steam cauliflower in your favorite method. I just throw a tablespoon of water and the cauliflower in my large Pampered Chef Micro-Cooker and microwave for 5 minutes. Let cool so you can handle it.
  2. Use a food processor to blend it. You could also mash with a potato masher. I will warn you that I tried making a version with pre-riced cauliflower and it did not stay together very well – so definitely start with florets and get them nice and smooth.
  3. Scoop the cauliflower into cheesecloth and squeeze out as much liquid as you can.
  4. Add remaining ingredients to the cauliflower and stir to combine.
  5. Spread evenly on a baking pan either lined with parchment or a silicone baking mat. I actually would make three smaller tortillas next time, the larger one was too big and didn’t crisp as well in the middle.
  6. Bake for 30 minutes. Check doneness. Mine were still soft in the middle but had browned on top, so I used a spatula to flip them over and baked for another 10 minutes. Baking times will vary based on how big and how thick you make them as well as your oven’s calibration.
Making HMR Cauliflower Tortillas

Making HMR Cauliflower Tortillas

HMR Healthy Solutions Shepherd’s Pie

One of the lessons I learned in my weight loss journey has been the bigger you cast your support net, the easier it is to stick with a weight loss program. From my original Core class starting our own Facebook group to finding fellow health-seekers to follow on networks like Instagram, from having conversations with friends and loved ones about what is supportive for me to seeking out like-minded individuals in my community, I have cast a very large net. I am also in a number of social media groups where I also find support and inspiration. And today’s recipe came from such a group – where a photo of a shepherd’s pie inspired me to play.


The concept itself is very simple. Mash some cauliflower and spread it over an HMR Lentil entree and bake. I played around with it a bit and would encourage you to do the same. I’ll include a list of ingredients I used at the end, but you should have fun with it and try different profiles. And if you really hate the lentils, I bet this would also be awesome with the chili entree!

For starters, I don’t fancy the lentil entree plain. So I added some salt, pepper, Penzeys Bavarian spice blend, and a dash of red pepper flakes. Mixed in two lentil entrees and spread evenly along the bottom of a silicon pie pan.

Then I steamed a bag of frozen cauliflower. There were five cups of cauliflower in the bag. After it was reasonably soft (about 5 minutes in the microwave), I drained the cauliflower and put it in the food processor. I added HMR-approved butter seasoning, smoked paprika, and Penzeys roasted garlic. Then turned on the food processor. I added fat-free vegetarian broth to help make it a thick but creamier consistency (you only need a couple of tablespoons – I recommend adding only one tablespoon at a time to avoid making it runny!).

I put the creamed cauliflower in a pastry piping bag. Because I felt like it and for no other reason. But it did allow me to make a fun spiral design and create a consistent layer relatively easily. You could also just spoon and spread the cauliflower on top.

Bake for 20 or so minutes until the cauliflower has started to brown and has a light crust. You could continue baking, or broil to brown the top more to increase the texture variables.

I let my pie rest overnight in the refrigerator, which made for easy portioning in the morning. Half of the pie is an entree and 2.5 cups of vegetables (and very filling!) but you could portion it into quarters or have the whole pie if you wanted!

Ingredients I used: 2 HMR Lentil entrees, 1 5-cup bag of frozen cauliflower, salt, pepper, red pepper flakes, Penzeys Bavarian seasoning, Penzeys roasted garlic, smoked paprika, Molly McButter, one vegetarian bouillon cube made into broth

HMR Healthy Solutions: Butternut Squash Beef Stroganoff

After my first Core class last week, I went to Sprouts to stock up on vegetables and fruits to bulk up my meals. It was going to be a stressful couple of days and I knew I didn’t have time to prep a lot of ingredients, so I went in search of pre-cut produce to save some time. And I discovered spiralized butternut squash!

Now I have a spiralizer at home but I’ve never thought to use it on butternut squash! So I had to pick up a package to try as I was struck by inspiration.

I’ve made the following recipe a few times this week. I like the texture of the squash to be a little crunchy, so cook longer if you want softer noodles.

Also, if you are extra hungry, you can double everything but the entree for extra bulk and minimal calories (I’ve done both!).


Butternut Squash Beef Stroganoff

  • HMR Beef Stroganoff Entree
  • 1 cup butternut squash noodles
  • 2 tbsp chopped onions
  • 1/8 to 1/4 tsp smoked paprika (depending on how strong you want it)
  • 1/2 tbsp FF sour cream
  • Water
  • Salt and pepper to taste

Heat sauté pan to medium high and cook chopped onions using either a spritz of cooking spray or water for 1-2 minutes until they start to soften. Add noodles, paprika, and a sprinkle of salt and pepper.

Stir and cook for 3-4 minutes. You will want to add a little water to keep things from sticking (I keep a little bowl with a tablespoon in it nearby while cooking to add as needed without adding too much).

Add Beef Stroganoff entree and mix well. Cook for another 2-3 minutes. Turn off heat and fold in sour cream. Serve and enjoy!