Cauliflower Mashed Potatoes

If you haven’t tried cauliflower mashed potatoes, you are missing out! I received a Vitamix for Christmas from my wonderful husband and this was the first thing I tested out. They tasted amazing and the texture was so creamy and smooth. We had been using the Magic Bullet and it was doable, but the Vitamix made this so much easier.

Instead of using heavy cream or milk, I use coconut milk. This is a great way to get in some healthy fats and still get the creaminess that the dairy typically adds.

 

Ingredients

1 head of cauliflower, chopped

3 TBSP butter

1/4 cup coconut milk (full fat)

Salt and pepper, to taste

Parley, for garnish

Directions

In a large pot that will accommodate a steamer basket, bring 3-4 inches of water to a boil. Place chopped cauliflower in a steamer basket. Once the water is boiling, place the steamer basket in the pot and cover with lid.

Let the cauliflower cook for about 15 minutes or until tender when stuck with a fork. Remove from heat.

In a blender, add the steamed cauliflower, butter, coconut milk, salt, and pepper. Make sure there is an opening in the lid. (There should be a plastic piece that is removable.)

Blend until smooth. Garnish with parsley and serve immediately.

Eggs and Chicken over Swiss Chard, Peppers, and Onions

By: Suzanne Doerries RD, LD, CPT

I must attribute this recipe to my sister. She actually introduced me to the combination of Swiss chard and eggs. It is a great way to get a high protein breakfast that has veggies and is a good source of vitamins A & C along with other nutrients.

Serving Size: 1

Ingredients

2 Swiss chard leaves

1 ½ Tbsp olive oil

1/8 onion, diced

¼ red pepper

1 garlic clove, minced

2 eggs

1/8 – ¼ avocado, diced (optional)

2 chicken sausage links (I used Applegate Naturals)

Directions

Cut the stem from 2 Swiss chard leaves dicing the stems and chopping the leaves into smaller pieces.

Swiss Chard

Swiss Chard

Add the olive oil to a small sauce pan. Turn on low heat. Add the onion, Swiss chard stems, and pepper to the saucepan and cook stirring frequently. After a minute add the garlic and stir.

Add the Swiss chard leaves and cover with a lid. Cook for 3-5 minutes until the Swiss chard begins to wilt.

Remove the lid, allow the steam to clear, and then make 2 indentations for the eggs. Add one egg to each indentation. It helps to crack the egg in a separate bowl and then pour into the indentation.

Uncooked to Cooked Eggs

Before and after of the eggs.

Put the lid back on and cook for another 2-3 minutes. The yolk should still be runny, but the white cooked.

While the eggs are cooking, cook the sausage according to the package. Once cooked, cut into bite-size pieces.

Pour the contents of the saucepan onto a plate. Top with the avocado and chicken. Enjoy!

The finished product.

The finished product.

The nutrition information is approximate and may vary from dish to dish.

Calories: 395                     Carbs: 8 grams                  Protein: 22 grams             Fat: 31 grams

Pepper, Spinach, and Feta Crustless Quiche Cups

By; Suzanne Klaus RD, LD, CPT

I made this recipe with Teresa Johnson of Level Wellness a little over a  year ago. I have since made a few slight changes. These crustless quiches are very tasty and easy to make. If you make them on a Sunday, you can have breakfast ready for the week!

Crsutless QuichServings: 12 servings in a 12 cup muffin pan

Ingredients

9 eggs

1/4 cup yellow onion, chopped

1/2 red bell pepper, chopped

1/2 cup frozen spinach, thawed

4 oz crumbled feta cheese- optional

½ cup turkey sausage, cooked- optional

Avocado, to taste

Directions

Preheat oven to 350 degrees. Spray muffin pans with cooking spray. Scramble eggs in bowl, pour evenly into muffin pans. Divide the Add chopped ingredients, meat, and cheese. Bake in oven until eggs have set, 14-16 minutes depending on muffin size.

If saving for later, cool on a cooling rack. Once completely cool store in the refrigerator in an air tight container.

Top with avocado right before enjoying, if desired.

Roasted Beets with a Grapefruit Balsamic Reduction

By: Suzanne Klaus RD, LD, CPT

I used to think I didn’t like beets. All I knew growing up were the canned ones. I kept seeing them in restaurants so they were growing on me. Not to mention, my husband loves them. I decided to give roasted beets a try one night when we were dinning out and to my surprise I really enjoyed them. I then thought I should try to make beets at home. I happen to have a grapefruit I needed to use and thus created this recipe. Give it a try, I think you will enjoy it!

Roasted Beet Recipe

Ingredients

5-6 small-medium beets, peeled and diced

1 onion, cut into large strips

Juice of 1 grapefruit

2 Tbsp balsamic vinegar

Olive oil

Thyme

Salt

Pepper

Directions

Cutting BeetsPreheat the oven to 400°F.

Place the beets and onions in a mixing bowl and drizzle with just enough olive oil to coat the beets. Add salt, pepper, and thyme (1-2 tsp) to taste and mix.

Make 2 pieces of aluminum foil the size of your baking pan and fold each in half.

Divide the onion and beet mixture in half and make two foil packets. Drizzle with 2 tsp of grapefruit juice in each packet, seal packet, and place in oven.

Cook for 30 minutes and then open the packet and cook for an additional 15-20 minutes or until beets are tender.

Meanwhile, pour the  remaining grapefruit juice a small skillet. Add the balsamic vinegar and cook over low heat stirring frequently. Simmer for 15-20 minutes or until the sauce has been reduced and is thickened.

Drizzle the beets with the reduction and serve immediately.

Cauliflower Tortilla

If you are looking for a new tortilla recipe you have come to the right place. It includes only natural ingredients. It is a plus too, if you cannot eat gluten as it is gluten free. I was fortunate to have found this recipe on SlimPate.com.

Ingredients

  • 2 packed cups of riced cauliflower (~ ¾ cauliflower head)
  • 2 eggs
  • Olive oil
  • Salt and pepper to taste
  • Parchment paper

 

Directions

Pre-heat the oven to 375°F.

Rice the cauliflower by chopping off the stems and using a food processor to finely chop the cauliflower. It should be slightly smaller than rice.Cauliflower Tortilla

Place in a microwave safe dish, microwave for 2 minutes, and then stir.

Microwave for another 2 minutes and stir some more.

Place the cauliflower in the center of a clean dish towel and squeeze out all the water. CAUTION!!! The water will be hot. Use gloves if necessary. I used the same gloves that are use at Thanksgiving when cutting the turkey.Ringing out cauliflower

Once all the water is out, return the cauliflower to the microwavable safe bowl. Add the 2 eggs and salt and pepper to taste.

Once the eggs are stirred in, the “batter” should be slightly liquid.Cauliflower Tortillas

Place the parchment paper on a cooking sheet and divide the batter into 6 blobs on top of the parchment paper.

Smooth the batter into flat round tortillas.Cauliflower Tortilla

Bake for 10 minutes and carefully flip the tortillas. Bake for another 5-7 minutes.

Remove from the oven and allow the tortillas to cool on a cooling rack.Cauliflower Tortillas

Once slightly cooled, heat olive oil in a skillet. Cook the tortillas on each side to add a slight crispness and nutty flavor.Cauliflower Tortilla

 

As you can see these tortillas can hold a filling without cracking and falling apart.  Cauliflower Tortilla

Three Fruits/Veggies to Try This Spring

By: Suzanne Doerries RD, LD

Spring is here! As a dietitian I always think about all the delicious fruits and vegetables that come with the warmer weather. Once summer hits berries, basil, apples and other tasty produce will be ready to enjoy. However, some people forget about the veggies that are in season during spring. I choose three items that I thought people might not make at home on a regular basis. I hope you will enjoy the info and recipes.

Artichokes

SelectArtichoke Cradled in Hands

Choose artichoke heads with tightly closed leaves. The artichoke should be heavy for its size

Store

Place artichokes in a plastic bag in the refrigerator for up to one week.

Eat

Roasted Artichoke with Lemon and Garlic

Grilled Artichokes

Health

Artichoke is a good source of vitamin C. magnesium, dietary fiber, and potassium. It also contains the flavonoid silymarin that is thought to help with cholesterol levels and promote liver health.

 

Asparagus

AsparagusSelect

Choose bright green asparagus with tips that are closed, compact, and firm.

Store

It is best to keep fresh asparagus moist until use. If you are not going to use it the same day you buy it, trim a little of the bottom off and store upright in a container with a little water. For longer storage, wrap the ends in a damp paper towel and store in a plastic bag in the crisper section of the refrigerator. Asparagus will usually last 4-5 days in your refrigerator.

Eat

Strawberry Asparagus Salad (I skip the dressing from this recipe and just do balsamic vinegar and olive oil. It is a lot less sugar! I even use almonds that do not have sugar on them.)

Roasted Balsamic and Garlic Asparagus

Health

Asparagus is a great source of vitamin C, folic acid, B6 and thiamine. It is high in glutathione, an antioxidant that helps to protect cells from damage.

 

Kiwi

SelectKiwi

Choose kiwi, otherwise known as Chinese gooseberries that are unblemished a little fuzzy. Ripe kiwi should give slightly to pressure. If you purchase a kiwi that is firm you can ripen it in a brown paper bag on the counter. Be sure to check daily for ripeness.

Store

Kiwi can be stored for days on the counter or for up to six weeks in the refrigerator.

Eat

Great in fruit salads, also try the recipes below:

Kiwi and Cucumber Salad

Charred Jalopeno, Kiwi, & Cucumber Salsa (Great with kale chips)

Health

Kiwi is an excellent source of vitamin C, in fact it is thought to have the highest vitamin C content of any fruit. It is also a great source of vitamin E, potassium, and dietary fiber.