Tag Archives: Cook

Easy Mashed Cauliflower (gluten free)

When I think of comfort foods I don’t automatically think of vegetables. Things like mashed potatoes, chili, and filling stews come to mind. This recipe might surprise you though. It’s a twist on a comfort food that is packed with veggies. This recipe is a super quick one that you can make in minutes before serving dinner. With little prep time and lots of flavor you would never guess this veggie packed dish is actually good for you!

glutenfreemashedcauliflower

Ingredients: 

  • 4-5 cups fresh cauliflower
  • 1/4 cup unsweetened almond milk
  • 2 tbs. greek yogurt (optional)
  • 2 tbs. earth balance or grass fed butter
  • black pepper
  • sea salt

Directions: 

  1. Steam or boil your cauliflower until tender. I steamed mine in the microwave using the microwavable bags from Trader Joe’s. You can steam it on the stove by placing 1/4 cup of water in a saute pan. Bring to a boil and then cook and cover the cauliflower in the pan, about 8 minutes. 
  2. In a mixing bowl mash the cauliflower, almond milk, and optional Greek yogurt using a hand mixer at low speed.
  3. Once it begins blending add in the butter or earth balance, salt, and pepper to taste.
  4. Continue to blend until your cauliflower is at a smooth consistency.

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What’s your favorite “comfort food” veggie? 

Strawberry Watermelon Kale Salad with Coconut Lime Dressing

Summer is here and with it comes tons of fun, but also tons of excuses to fall off the wagon when it comes to your nutrition. Barbeques, pool parties, and labor day weekend is coming up — you name it something is happening every weekend. Just because you’re eating out or cooking outside doesn’t mean your healthy diet has to be derailed.

This does not mean you need to fear all of these fun summer outings…at all. One of the exact reasons I got started in the nutrition field was because I realized there was more to life than dieting, and wanted to share that with the world. It is totally possible to live a healthy lifestyle and have a blast while doing it.

So my number one tip is this: don’t skip the summer parties to be “healthy”. Did you know that when we are relaxed and having fun we are actually primed to have a high metabolism. It’s plain and simple fact that eating under stress, or just stress in general can actually slow down your metabolism! So relax and enjoy the summer parties. Another thing you can to do to ease your stress, bring something with you.

One of my favorite things to do in the summer is bring along one of my favorite healthy dishes to each event I attend. Not only do I know that there will be something there I will feel good about eating, but I can also share my favorites with friends and family and hopefully rub off a little healthy eating onto them.

Fun fact about this particular recipe: I made it for a family cookout last summer and my grandpa loved it. He even asked if I knew that kale was really good for you! I’ve posted a recipe similar before but wanted to spruce this one up for you!

So here’s one of my favorite summer dishes. Enjoy!

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Ingredients:

▪ 4 cups chopped and rinsed Kale
▪ 1 cup diced watermelon
▪ 1 cup shredded carrots
▪ 10 medium strawberries, chopped
▪ 1/4 cup dried apple juice sweetened dried cherries or dried cranberries
▪ ¼ cup hemp seeds
▪ 1 lime
▪ 1 tbs. coconut oil

Directions:

1. In a large bowl combine your chopped kale, diced watermelon, shredded carrots, and sliced strawberries.
2. Toss in your hemp seeds and dried cherries or cranberries.
3. Once mixed, use a zester to zest about ½ of the lime peel into the salad.
4. In a separate bowl combine a tablespoon of melted coconut oil with juice of ½ the lime and stir well. This is your dressing.
5. Drizzle your dressing over the salad and toss to enjoy.

Makes 8 side salad servings

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Want more recipes like this? Check out my Non-Diet Guide to having a life and body you love!

What’s your favorite food to bring to a party? 

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Sweet and Savory Kale

First things first, I have to apologize for the tupperware pictures in this post! I had no plans to share this recipe with you but I ended up loving it so much that I had to share. I always feel like I am such a fraud as a nutritionist when I say this, but I’m not the biggest fan of veggies. I went through a phase where I convinced myself I liked kale chips only to discover that I was actually choking them down. Now I stick to the veggies that I love and am always exploring new ways to make them more appealing. This dish was a win for me and while I still won’t say kale is my favorite (anyone else think it’s way too chewy?), I will say I’m growing to like it more and more. All you green veggie haters enjoy!

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Ingredients: 

  • 2 bunches fresh kale (or one large bag fresh chopped kale)
  • 2 red bell peppers
  • 1 tbs. coconut oil
  • 1/4 cup coconut aminos
  • 1 tbs. agave nectar

Directions: 

  1. Begin by chopping your kale into small pieces and dicing your peppers.
  2. In a skillet over low heat warm your coconut oil and add in the bell peppers. Saute the peppers until tender.
  3. Next add in your kale and 2 tbs. of coconut aminos, cover and let simmer over low heat to wilt.
  4. Once your kale is wilted add in the remaining coconut aminos and agave and let cook over low heat 2-3 minutes longer.

Makes 4 servings

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What’s your favorite way to cook or eat your greens? 

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Paleo Strawberry Meringues with Fresh Berries

Back in the day I was the low calorie queen. I was a crazy calorie counter for years before I finally found peace with food. This meant the fewer calories the better and it often came at the expense of my health. One of my favorites still stands out in my mind. Little packaged meringues that you could eat like 20 of for 100 calories. Heaven to me back then. Little did I know they were loaded with chemicals and fake sugar too. Not only was I undernourished on calories, but I was over-nourished on chemicals and all things artificial. This recipe however is the perfect balance. Instead of processed foods I reach for high quality ingredients that I also love and naturally crave. These meringues are going on that list. They are filling and delicious and take only 3 ingredients to make. They do take quite a while to bake so make sure you plan ahead on time. Other than that they are paleo approved, gluten free, and amazing! I hope you love them just as much as I did.

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Ingredients: 

  • 3 egg whites, at room temperature 
  • dash of salt
  • 6 fresh strawberries
  • fresh berries of your choice
  • unsweetened coconut (optional)

Directions: 

  1. Preheat your oven to 200 degrees. 
  2. In a food processor blend the fresh strawberries until pureed.
  3. In a mixing bowl beat your egg whites and salt on high speed until stiff peaks form.
  4. Gently fold the strawberries into the egg white mixture.
  5. On a greased baking sheet scoop the egg whites into circles and be sure to make an indentation in the middle for your berries using the back of the spoon.
  6. Sprinkle with coconut if desired.
  7. Bake for 1 and 1/2 hours at 200 degrees.
  8. After 1 1/2 hours turn off the oven and let the meringues cool inside of the oven (about 1 hour longer).
  9. Remove from the and fill with fresh berries.
  10. Enjoy!

Makes 4 large meringues.

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Did you have any “not so healthy” habits in your past??? 

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