Creamy Garlic Mashed Cauliflower

 

This low sodium Creamy Garlic Mashed Cauliflower recipe full flavorful, and is so much healthier for your than a big bowl of mashed potatoes, just add your favorite herbs and spices.

INGREDIENTS

2 heads of cauliflower chopped into florets which makes about 8 cups

4-5 garlic cloves

1 red onion finely chopped

1 teaspoon of extra virgin olive oil

¼ cup of Almond Milk or Oat Milk

¼ cup of coconut yoghurt

1 tsp dried Italian herbs

2 tsp of fresh Rosemary

1 tbsp of no salt butter

INSTRUCTIONS

In a large pot of water with a steamer basket, add 2 inches of water and cover, turn on a high heat and steam the cauliflower until tender. Once they are tender, drain cauliflower as they need to be mashed, either in a food processor or with your potato masher.

In a fry pan add olive oil, garlic and red onion for a couple of minutes until cooked, then add remaining ingredients and stir.

Then combine the onion mixture and the cauliflower mixture together and add a little thyme and pepper for seasoning.

Crunchy Sweet Potato Quinoa Stuffing

 

Crunchy Sweet Potato Quinoa Stuffing

A healthier version of your Thanksgiving stuffing, this Crunchy Sweet Potato Quinoa stuffing is delicious and made with sweet potatoes fresh herbs and crunchy walnuts. You can add your own favorite flavors like dried cranberries, dates, celery for a little crunch. You can make this a day or two before Thanksgiving and keep it in the fridge until your ready to heat up and serve.

INGREDIENTS

4 cups of sweet potato

3 cups of Vegetable broth

2 cups of quinoa

1 red onion diced finely

3 cloves of fresh minced garlic

2 tablespoons of mixed Italian dried herbs

2 sprigs of fresh rosemary

4 leaves fresh sage

1 teaspoon Chili flakes

½ cup of chopped walnuts

2 tablespoon of apple cider vinegar

INSTRUCTIONS

Add vegetable broth and quinoa into a large pot and bring to boil and reduce to simmer for 10-15 minutes until broth is absorbed, remove from heat and fluff up with a fork.

Per-heat oven to 400’F, toss your diced sweet potatoes, onions and garlic in a large bowl, add spiced and drizzle with olive oil and toss and roast on a baking sheet in the oven for 30-40 minutes.

In a large bowl assemble the quinoa and add the sweet potato mixture together, stir in the apple cider vinegar and taster, if you need more herbs, it’s time to add them now.

Calories: 268kcal | Carbohydrates: 41g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Sodium: 658mg | Potassium: 502mg | Fiber: 5g | Sugar: 4g |

Cranberry Pecan Stuffing

A light and easy Cranberry Pecan stuffing recipe loaded with sweet cranberries and crunchy pecans for the perfect side dish for your Thanksgiving, make the stuffing the day before in your slow cooker, it tastes so much better once it has all those herbs marinating with the stuffing  over night.



Ingredients

• 12 oz. bag Sage & Onion cubed stuffing
• 1 c. leeks, chopped (or substitute green onions)
• ½ c. dried cranberries
• ½ c. golden raisins
• ½ c. chopped pecans
• 5-6 leaves of fresh sage, minced
• 3 c. low sodium chicken broth
• 3 tablespoon olive oil
• 1 egg beaten
• ¼ tsp. pepper

• 1 tsp. ground mustard
  
  Instructions
  

 Toss your cubed stuffing, leeks cranberries, fresh herbs, raisins and pecans in a sprayed 5 quart Crock Pot.

In a medium bowl, whisk the chicken broth, olive oil, egg, ground mustard and pepper.

Pour over the bread mixture in the Crock Pot and gently fold together.

Cook on low for 3-4 hours

Valentine's Day Recipes

Valentines Day is on February 14th every year  and a great way to get to your partners heart is through food, you don't need to buy those expensive  pieces of jewelry or those sugary candies, a wonderful way to celebrate Valentine's Day is with a home cooked meal, here are a few ideas on what to prepare. Start your Valentine's day with a tasty breakfast or brunch.

DASH DIET VALENTINES DAY BREAKFAST

Valentine French Toast

Cut out bread slices with a 3-3/4-in. heart-shaped cookie cutter; discard trimmings.

Ingredients: 

1⁄2 cup milk
1 teaspoon ground cinnamon
2 tablespoons white sugar
1⁄4 cup unsweetened applesauce
6 slices whole wheat bread

Preparation: 

In a large mixing bowl, combine eggs, milk, cinnamon, sugar and applesauce.
Mix well.
Lightly soak the bread one slice at a time until mixture is slightly absorbed.
Cook on lightly greased skillet or griddle over medium heat until golden brown on both sides.
Add fruit of your choice, blueberries, kiwi and strawberries are delicious, serve hot.
For another Valentines' Day Breakfast treat try this Chocolate Berry Smoothie, it's outstanding.

DASH DIET VALENTINE'S BRUNCH

DASH Scrambled Egg and Mozzarella Breakfast Pizza

Ingredients

2 Eggs
1 whole wheat English Muffin
2 mushrooms, sliced
2 green onions, finely chopped
4 tablespoons diced green or red bell pepper
1/2 cup egg substitute
1/4 teaspoon pepper oregano or Italian seasoning,
4 teaspoons pizza sauce
1/2 cup shredded low-moisture, part-skim Mozzarella cheese

Preparation

Preheat oven to 350 degrees Fahrenheit.
Split English muffin in half and toast; set aside.
Heat a small non-stick skillet over medium heat. Add mushrooms, green onions and bell pepper.
Cook, and stir continuously for 2 minutes, or until vegetables are softened. Stir egg substitute, pepper and oregano into vegetable mixture. Cook, stirring continuously until egg substitute is set, about 2 minutes. Spread 2 teaspoons of pizza sauce onto each English muffin half.
Spoon a quarter of the egg mixture over pizza sauce then sprinkle with a quarter of the cheese. Spoon the remaining egg mixture and cheese evenly on top of the muffins.
Place the muffins on a baking sheet and bake for 5 minutes, or until cheese is melted.

Pumpkin Mashed Potatoes

Here is low sodium Pumpkin Mash Potato recipe , combining the pumpkin and potato gives you less calories. Its a winner for Thanksgiving or your Christmas meal without all those rich ingredients in it. This is a great way to get your antioxidants and vitamin A , C  and E with  just some of the health benefits of pumpkin'


Ingredients

1 pound medium peeled potatoes
2 cups of cooked mashed pumpkin
1 tablespoon garlic
2 tablespoon of reduced fat cream cheese
1/8 teaspoon sage
1/4 teaspoon nutmeg
½ cup fat free milk
½ tablespoon butter

Directions

1. In a covered large saucepan, cook potatoes and garlic in enough boiling water to cover for 20 to 25 minutes or until potatoes are tender; drain. Mash with a potato masher or beat with an electric mixer on low speed until nearly smooth.
2. Beat in mashed pumpkin, cream cheese, butter, ground sage, 1/4 ground pepper. Gradually add milk, beating until light and fluffy.
3. Return to saucepan; heat through.
4. Garnish with fresh parsley or sage.

Servings Per Recipe: 4


PER SERVING: 159 cal., 5 g total fat (3 g sat. fat), 13 mg chol., 206 mg sodium, 26 g carb. (4 g fiber, 4 g sugars), 4 g pro.

Prosciutto Brussel Sprouts

Prosciutto Brussel Sprouts

Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. The are an excellent source of protein , iron and potassium these are not generally all found in one vegetable.They are a  great source of numerous nutrients, they are really a super vegetable.

It’s not easy to make Brussel Sprouts taste good, but I have found this recipe which is my go to recipe when Brussel Sprouts are in season, add a little Prosciutto- a thinly sliced Italian bacon - and you won't believe how good Brussel Sprouts taste.

Ingredients

• 
  • 2 pounds Brussels sprouts, any loose outer leaves trimmed and the sprouts halved, or quartered if large
  • 2 tablespoons olive oil
  • 5-6 slices of Prosciutto,(Italian Bacon) cut into thin pieces
  • 2 cloves garlic, chopped
  • White pepper
  • Balsamic vinegar (optional)

Preparation
Fill a medium saucepan with several inches of salted water and bring to a boil. Add the sprouts and cook 2 to 3 minutes. Drain in a colander and rinse immediately under cold water. Drain well.
Heat the oil in a large sauté pan (not nonstick) over medium-low heat. Add the prosciutto and sauté until browned in spots, about 8 minutes. Add the garlic and sauté until fragrant, about 3 minutes. Increase the heat to medium-high. Add the sprouts, spreading them out so that they are, for the most part, in a single layer.
Add the white pepper. Then cook until the sprouts are nicely golden in spots and fork-tender, about 12 minutes, turning them occasionally. If the sprouts begin to brown all over and stick to the pan, add a splash of balsamic vinegar to the pan to help loosen the browned bits.

Transfer to a serving dish, add a splash of balsamic vinegar (if desired) and serve.

Guacamole

You don't need a special occasion to make this very simple Guacamole.
This mild guacamole can be customized easily to suit a variety of tastes. Place small bowls of chopped jalapeño or serrano chiles, cilantro, garlic, tomato, onion, and seasonings around the guacamole bowl and let everyone build their own perfect dip.

Ingredients

4 ripe, fresh avocados, seeded, peeled, cut in chunks
1 tablespoon lime juice
½ small sweet white onion, minced
1 ripe Roma tomato, seeded and diced
Pepper and a little hot sauce to taste

Instructions 

1. Mash avocados with lime juice in a bowl, leaving some chunks.
2. Gently stir in remaining ingredients and serve immediately.