Paleo Cauliflower Breadsticks

INGREDIENTS

• 1/2 Head of Cauliflower
• 1 Egg (whisked)
• Spices: Oregano, Basil, Parsley, Onion Powder, Pepper
• OPTIONAL: Mozzarella Cheese, Parmesan Cheese, Red Pepper Flakes

DIRECTIONS

1. Cook the cauliflower in either a steamer, microwave or boil for about 5 - 10 minutes.
2. Place cooked cauliflower into a food processor and grind until rice consistency.
3. Place cauliflower in the fridge to cool.
4. Preheat your oven to 425.
5. Mix cauliflower 'rice' with egg and spices and stir.
6. Place this mixture on a baking sheet spread about 1/2 inch thick.
7. Place in the oven for 25 minutes, remove from oven , cut into bread stick shapes and flip over. Place back in the oven for 10 minutes.
8. Serve warm with a side of Marinara Sauce.

SUGGESTIONS

• For a creamer flavor, you can add shredded mozzarella cheese into the cauliflower mixture prior to baking.
• For a crisp topping, sprinkle with Parmesan cheese in the last 10 minutes in the oven.
• For a spice, add crushed red pepper into the cauliflower mixture.

Black Bean and Mango Salad

INGREDIENTS

Black Beans
Cubed Mango
Chopped Tomato
Cubed Avocado
Corn
Cilantro
Chopped Red Onion
Lime Juice
Pepper

DIRECTIONS

1. Throw all ingredients together and toss with Lime juice!

Ratatouille

INGREDIENTS

1 chopped eggplant
3 chopped tomatoes
3 whole carrots - cut up
1 diced bell pepper
1 can of tomato sauce
Handful of spinach
1 diced onion
1 tablespoon of minced garlic
Coconut oil spray or olive oil
Lemon juice
Black pepper and your favorite seasonings

DIRECTIONS

1. Heat a large pot with oil over medium heat, add onions and garlic and stir occasionally for 5-10 minutes until the onions caramelize
2. Add all of the remaining ingredients including the seasoning to the large pot, stir together then cover for about 20-30 minutes checking every 10 minutes to stir.
3. Serve with lemon juice on top

WAYS TO EAT THIS HEALTHY DISH

1. This is a great side dish to any main protein.
2. I love to eat this as a stew without anything but lemon juice.
3. Serve this with a slice of your favorite bread for dipping.
4. Fry an egg, sunny side up, and serve on top of this in a bowl. Allow the egg yolk to melt into the stew.

Vegan Quinoa Stir Fry

INGREDIENTS

Extra-firm tofu
Quinoa
Stir fry vegetables
Soy sauce
Coconut oil
Sesame Seeds

DIRECTIONS

1. Preparing tofu: Place paper towel on the top and bottom of your tofu, place a heavy object on top for about 10-15 minutes to drain out all of the water inside the tofu.
2. Cut tofu into cubes and add toss in soy sauce.
3. Place tofu on baking sheet, bake at 350 degrees for 20 minutes flipping half way.
4. To a pan, add coconut oil and heat on medium/high
5. Add cooked quinoa, cooked tofu, and stir fry vegetables. Add soy sauce.
6. Finish with sesame seeds.

BENEFITS

Tofu: High in protein. Every 4 oz of tofu contains164 calories and 17 g of protein.
Quinoa: Not a grain, but a seed. The only non-animal product that is a complete protein. Per 1/2 cup of cooked quinoa contains 111 calories and 4 g of protein.
Vegetables: Provides the body with fiber
Sesame seeds: Provide the body with the essential B vitamins, contain healthy fats, and a small amount of protein.

Sources: www.livestrong.com

Pasta Alternative: Spaghetti Squash

INGREDIENTS

1 spaghetti squash
Extra virgin olive oil
Any pasta sauce

DIRECTIONS

1. Cut uncooked spaghetti squash in half and take out all of the seeds

2. Sprinkle the inner squash with a little olive oil and pepper (as show in photo)

3. Bake in oven with the rind up (open side down) in a 375 degree oven for 40 minutes.

4. After cooked, and when cool enough to handel, take a fork and scrape the flesh of the squash in long strands (this will look like spaghetti).

5. Serve with your favorite pasta sauce!! (I used a mushroom marinera sauce)

BENEFITS

Nutritional benefits of spaghetti squash: Per 1 cup of cooked strands: 42 calories, 10 carbs, 2g fiber, 1g of protein, and no fat
Spaghetti has about five times as many calories as this fun alternative!
Contains omega 3 and omega 6 fatty acids preventing heart disease, cancer and inflammation.
Great source of Vitamin A and Vitamin C (antioxidants that prevent cell damage)
Supplies body with carotenoids which turns into Vitamin A and helps protect against disease.

SOURCE

Kannal, Erica. Nutritional Value of Spaghetti Squash. www.livestrong.com. 18 December, 2013.

Guilt-Free Cauliflower Pizza

INGREDIENTS

For the dough:
1 head of cauliflower
2 eggs
1 cup of cheese (I used mozzarella)
Italian seasonings (oregano, parsley, basil, garlic, salt, pepper)

Toppings:
Tomato sauce/pizza sauce
Veggies (I used tomato, black olives, mushrooms, jalepeños)
Parmesan cheese

DIRECTIONS

Process/blend a head of cauliflower until rice consistency (yields about 2 cups)
Microwave riced cauliflower for 4 minutes
Place in a paper towel and ring out all of the excess water
Add 1/2 cup of cheese, 2 eggs and Italian seasoning to the dough and mix well
Spread mixture on a non-stick pan like pizza dough
Place in 450 degree oven for 20 minutes
Take out of oven and top with anything you want!
Place back in oven for another 5 minutes until cheese is melted

BENEFITS
Cauliflower: strengthens the immune system, anti-inflammatory properties, rich in anti-oxidants, helps the body detoxify itself and promotes digestion. Cauliflower provides the body with fiber, vitamin K, vitamin C, potassium and iron.
For all vegetarians or meat lovers, this is a substitution on a traditionally heavy meal.
Try this amazing gluten-free, low carb pizza crust! 

SOURCES
www.whfoods.com

Energy Breakfast Bowl

INGREDIENTS

Cooked quinoa
Bell pepper
Grilled onion
Avocado
Egg whites
Salsa

DIRECTIONS

Layer your bowl from bottom to top: Quinoa, grilled onion, avocado, bell peppers, egg whites and salsa. (Basically you can add any vegetables you want!)

BENEFITS

Egg whites: very low calorie, high protein, cholesterol-free (2). They are classified as a high quality complete protein that provide your body with all the essential amino acids your body needs to function and build muscle mass (1)
Avocado: a mono-unsaturated/good fat your body needs. It reduces the level of bad cholesterol, lowers your risk of stroke and heart disease. Avocados also provide lots of fiber and potassium to the body (3)

SOURCES

1. Canadian Journal of Cardiology
2. Erin Colemen R.D. L.D. Demand Media
3. Medical News Today

Vegetarian Sweet Potato Hash

INGREDIENTS

1 Sweet Potato (cut up in squares)
1/2 Bell pepper (cut up in squares)
1 Egg
Coconut oil

DIRECTIONS

Sauté sweet potato squares in a pan with coconut oil
Add cut up bell peppers to the mixture and sauté for 10-15 minutes on med heat
In a separate pan prepare egg
Serve all together and top with pepper

*** The runny yolk makes the dish creamy and delicious. You will not miss any of the fat that is usually in this dish.

BENEFITS

Sweet potato:

• A fiber rich root vegetable
• Contains more potassium than bananas (potassium assists muscles in contracting, nerve transition, bone health, and normal blood pressure
• Great source of vitamin C
• Source of iron (provides the body with energy)

www.care2.com

Creamy Banana Almond Smoothie

INGREDIENTS

1 frozen ripe banana
1 cup of unsweetened vanilla almond milk
1 tablespoon of almond butter (any nut butter will work fine)
1 tablespoon of ground flaxseed

DIRECTIONS

Combine all ingredients in a blender and serve over ice cubes!

BENEFITS

Ground flaxseed
... protects against breast cancer, prostate cancer, and colon cancer
... great source of fiber and omega 3
... prevents plaque from depositing in the arteries
... decreases bad cholesterol levels
... reduces inflammation

Enjoy this treat as a healthy breakfast smoothie, fulfilling
 snack, or even satisfy your sweet tooth!