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.

Vegan Vegetable Bolognese Sauce

INGREDIENTS

1 Onion
2 Tbsp Fresh Garlic
2 Cans of Diced Tomatoes
2 Carrots
1 Pack of Mushrooms
1/2 Head of Cauliflower
1 Cup of Marinara Sauce
Italian Herbs (Oregano, Parsley, Basil, Pepper)

DIRECTIONS

1. Heat up some olive oil in a large pan over medium heat.
2. Throw in chopped onions and garlic to cook for 5 minutes.
3. While the onions and garlic are cooking, Chop the carrots, mushrooms and cauliflower in a food processor. Note: The more you chop, the finer your sauce will be. I suggest keeping the mushrooms and cauliflower quite chunky to enjoy a bite to your sauce.
4. Add the chopped vegetables into the large pan to cook.
5. Add cans of tomato and marinara sauce. 
6. Stir all ingredients together, reduce heat, cover and simmer for about 45 minutes to continue cooking vegetables.
7. Add your herbs.

SUGGESTIONS

You may serve this on anything you like! Here are some options...

• 100% Whole Grain Pasta
• Brown Rice or Quinoa Pasta
• Brown Rice
• Oven Baked White Fish
• Zucchini Noodles
• Steamed Broccoli

Hearty Nutritious Lasagna

Gluten Free. No Cheese. Vegetarian.

INGREDIENTS

1 cup of whole coconut milk
1 can of garbanzo beans
1 egg
Brown rice noodles
Tomato paste
Canned diced tomato
Onion
Garlic
Black olives
Sun dried tomato
Herbs: parsley, oregano, garlic, pepper

DIRECTIONS

Preheat oven to 375 degrees.

"Cheesy" mixture: In a food processor blend coconut milk and garbanzo beans until well mixed. Add egg until smooth.

Tomato sauce: In a big pot, sauté onion and garlic. Then add tomato paste, canned tomato, black olives, sun dried tomato, and all herbs. Reduce and simmer for 15 minutes.

Prepare the noodles by boiling them for 6-7 minutes. Drain and lay them out.

In a baking dish start by layering the tomato sauce on the bottom. Add noodles on top of sauce. Then add your garbanzo bean mixture on top. Repeat again with the tomato sauce until all ingredients are used.

Bake lasagna for 40-45 minutes uncovered.

Let cool for 15 minutes before serving.

BENEFITS

Why should you reduce your dairy intake?

• Countries that eat smaller amounts of dairy have the lowest rates of osteoporosis.
• Dairy products are pasteurized to kill harmful bacteria but this process the vitamins, proteins and enzymes are destroyed.
• Sometimes milk is homogenized which makes it difficult to digest, this is a great alternative to lactose intolerant individuals. 
• Contrary to popular belief, dairy is not your only source of calcium. Try these foods high in calcium: dark leafy greens, soy products, broccoli, green snap peas, almonds ans canned fish.

SOURCES

Cook, Michelle Schoffro. 11 Reasons to Stop Eating Dairy. www.care2.com. 20 February 2012.

Healthaliciousness.com http://www.healthaliciousness.com/articles/foods-high-in-calcium.php

Hearty Nutritious Lasagna

Gluten Free. No Cheese. Vegetarian. 

INGREDIENTS

1 cup of whole coconut milk
1 can of garbanzo beans
1 egg
Brown rice noodles
Tomato paste
Canned diced tomato
Onion
Garlic
Black olives
Sun dried tomato
Herbs: parsley, oregano, garlic, pepper

DIRECTIONS

Preheat oven to 375 degrees.

"Cheesy" mixture: In a food processor blend coconut milk and garbanzo beans until well mixed. Add egg until smooth.

Tomato sauce: In a big pot, sauté onion and garlic. Then add tomato paste, canned tomato, black olives, sun dried tomato, and all herbs. Reduce and simmer for 15 minutes.

Prepare the noodles by boiling them for 6-7 minutes. Drain and lay them out.

In a baking dish start by layering the tomato sauce on the bottom. Add noodles on top of sauce. Then add your garbanzo bean mixture on top. Repeat again with the tomato sauce until all ingredients are used.

Bake lasagna for 40-45 minutes uncovered.

Let cool for 15 minutes before serving.

BENEFITS

Why should you reduce your dairy intake?

• Countries that eat smaller amounts of dairy have the lowest rates of osteoporosis.
• Dairy products are pasteurized to kill harmful bacteria but this process the vitamins, proteins and enzymes are destroyed.
• Sometimes milk is homogenized which makes it difficult to digest, this is a great alternative to lactose intolerant individuals. 
• Contrary to popular belief, dairy is not your only source of calcium. Try these foods high in calcium: dark leafy greens, soy products, broccoli, green snap peas, almonds ans canned fish.

SOURCES

Cook, Michelle Schoffro. 11 Reasons to Stop Eating Dairy. www.care2.com. 20 February 2012.

Healthaliciousness.com http://www.healthaliciousness.com/articles/foods-high-in-calcium.php