Healthy Creamy Cauliflower Sauce

1

I bet you thought that I couldn’t possibly come up with anymore uses for cauliflower, but low and behold, here we are!  Yes!  Yet another use for cauliflower!

One of my favorite “super-quick” meals when I don’t have a lot of time to cook or prepare is to just cook up a bag of frozen green beans.  Green beans are one of the best greens you can eat! They are loaded with health benefits, and um, they’re yummy!

8

That’s great, but wasn’t this post about cauliflower sauce?  Don’t worry, we’re getting there!  You see, even though my go-to meal of green beans with a bit of olive oil and sea salt is still delicious as is, I wanted to find a way to spice it up a bit…enter cauliflower! I made this cauliflower sauce to top my green beans, and wa-la!  A SUPER yummy meal with even MORE health benefits than before, because of the added cauliflower and other veggies and healthy ingredients in the sauce!

7

Another bonus is that though this is a light meal, it is FILLING!  It will make your tastebuds happy and your tummy content!  And, yes, the sauce is easy to make, and as another bonus, it keeps great for a few days in the fridge, or you can freeze it as well, so once it’s made, you’ve got the hard part of a nice healthy meal done.  You can top noodles with it, green beans (like I did), other veggies, eggs, breads, you can use it as a pizza sauce…oh boy, the possibilities are endless.

Okay, last thing before getting to the recipe, I promise!  This is just the basic recipe.  You can add different herbs and spices, or take some of the ones I used out.  You can also throw a handful of cheese in there if you wanted to or other cooked veggies and fresh herbs, so don’t be afraid to get creative with it!  Let’s get to it!

HEALTHY CREAMY CAULIFLOWER SAUCE

Ingredients:

  • One small head of cauliflower, chopped into florets (about 5 cups of small cauliflower florets)
  • 1/2 cup cashews, soaked for a minimum of 4 hours beforehand
  • 1/2 Tbsp. olive oil
  • 1 onion, chopped (I actually used 1/3 red onion, 1/3 white onion, and 1/3 yellow onion for variety and flavor)
  • 2 large garlic cloves, chopped
  • 1/2 – 1 cup water
  • 1/2 tsp. garlic granules
  • 1/4 tsp. dried basil
  • 1/4 tsp. dried oregano
  • 1/4 tsp. dried parsley
  • pinch of nutmeg (I know that doesn’t look like it would fit here, but trust me it really works)
  • 1/4 tsp. sea salt

Directions:

1.) Soak your cashews for a minimum of 4 hours before getting started.

2

2.) Place the cauliflower in a saucepan, and cover with water.  Heat over medium/high heat.  Bring to a boil, and cook for 10 minutes until the cauliflower is very tender. Drain and set aside.

3

3.) In a small frying pan, heat the olive oil over medium heat.  Add the onion and garlic, and cook until tender (about 5-7 minutes).  Remove from heat.

4

4.) Drain the cashews and place them, the cooked cauliflower, cooked onion and garlic, spices and sea salt, and 1/2 cup of water in the bed of a food processor.  Process on high until smooth.  Add up to 1/2 cup more water until the sauce has reached your desired consistency.

5

5.) If serving right away, place back in a sauce pan and heat to desired temperature.  Top whatever you would like with it…I highly recommend this sauce on some cooked green beans…DELISH!

6

Delicious, Healthy, Simple – Enjoy! 🙂

 

Cauliflower and Sweet Potato Hashbrowns

1

Oh boy!  The other day, I was snooping around on Pinterest, looking for ideas for breakfast the next day, and I came across the following pin:

61edc7b94615279d1498c0850c02d905

Well, that looked delicious!  As anyone that follows my blog knows, I don’t do gluten or regular potatoes, so I went to work to make the recipe gluten-free and to use the ingredients I had on hand (which weren’t many) to make a similar patty that satisfied my criteria.  The result is a gluten-free, delicious, and healthy baked sweet potato and cauliflower baked hash brown  that made for a perfect breakfast the next morning.

Now, as I said, I was lacking in ingredients that I had on hand, so this is a very basic recipe, but you could easily add various things to it to jazz it up a bit, like onion, fresh herbs, different cheeses, ground turkey, etc.  However, it’s delicious as is, so if you’re looking for something really basic that tastes amazing, you can certainly leave it as is!

CAULIFLOWER AND SWEET POTATO BAKED HASHBROWNS

Ingredients (makes about 14-18 patties, depending on how large you make them):

  • 1 large sweet potato, peeled and cubed
  • 1 small head of cauliflower, cut into florets
  • 2 eggs
  • 5 Tbsp. almond flour
  • 1/2 tsp. garlic granules
  • 1/2 tsp. sea salt
  • 2 oz. soft goat cheese (optional)

Directions:

1.) Preheat the oven to 400 degrees.  Line two baking sheets with parchment paper.  Place the sweet potato and cauliflower in a large pot of water.  Bring to a boil, and simmer until very soft and tender (about 10 minutes).

2

2.) Drain the sweet potato and cauliflower completely, and place in a large mixing bowl.  Use a potato masher to mash up as you would mashed potatoes.

3

3.) Add the garlic granules, almond flour, eggs, sea salt, and goat cheese.  Stir to combine completely.

4

4.) Use a large spoon to spoon the mixture onto the prepared baking sheets in the shape of patties.  Bake in the oven for 25-30 minutes at 400 degrees.

5

5.) Allow to cool for a minute or two on the pan, then transfer to a plate and serve!

7

YUM!  Enjoy! 🙂

Roasted Brussels Sprouts and Cauliflower Soup

1

This soup…

  • healthy…check
  • filling…check
  • gluten free…check
  • filled with nutrition…check
  • delicious…check, check, check

The other day, I was craving both roasted vegetables and soup, so I decided to combine the two.  This stuff is GREAT!  The taste of roasted veggies in a yummy creamy soup!  I settled on using brussels sprouts and cauliflower (because it is what I had in the fridge), and these two veggies are packed with nutrition.  Check out these pins listing the health benefits of these two cruciferous vegetables:

e95ceb67826946e259952ebb1aa88550

00dc537cde2d99148625b93027bda608

I just love looking up the health benefits of various ingredients in the recipes I make.  It makes me feel so good about putting it in my body!  Let’s get to the recipe!

ROASTED BRUSSELS SPROUTS AND CAULIFLOWER SOUP

Ingredients:

  • 1 Tbsp. olive oil
  • 1 large head of cauliflower, cut into small florets
  • 1 lb. brussels sprouts, washed and halved
  • 1.5 tsp. organic butter
  • 3/4 cup chopped shallots
  • 1 garlic clove, minced
  • 3 cups vegetable or chicken broth
  • 3/4 tsp. sea salt

Directions:

1.) Preheat the oven to 425 degrees.  Line a large baking sheet with parchment paper.  Place the prepared brussels sprouts and cauliflower on the baking sheet and drizzle with olive oil. Roast on the bottom shelf of the oven for 25 minutes.

2

2.) In a large saucepan, melt the butter over low/medium heat.  Add the shallots and cook for 5 minutes.  Add the garlic and cook for an additional minute.  Add the broth and allow to simmer for 5 minutes.  Set aside 1 cup of the roasted veggies, and add the rest to the pot.  Simmer for about 2-3 minutes.

3

3.) Transfer the soup to a food processor (you may have to do this in batches).  Add the salt, then process on high until the soup is smooth.

4

4.) Transfer the soup to bowls and top with the veggies you set aside before serving.

5

Easy peasy, and super yummy!  Enjoy! 🙂

Healthy Creamy Slow Cooker Sweet Potato and Cauliflower Soup

1

Alright, guys!  I have a new slow cooker favorite!!!  Wow!  This stuff is so incredibly good, and with it being a slow cooker recipe, it is SO easy to make!  On top of all that, it’s REALLY healthy!

I got the idea for this soup from the following pin.

5

This looked so tasty, and I had some sweet potatoes on hand, so I decided to see what I could come up with!  The recipe that the pin links to isn’t a slow cooker recipe, I changed pretty much all of the ingredients and spices to use ones I had on hand, and I didn’t put the end result into a food processor, but it still was my inspiration to come up with this soup, and for that I’m super thankful!  Like I said, this is my new favorite!!!  Let’s get to the recipe!

HEALTHY CREAMY SLOW COOKER SWEET POTATO AND CAULIFLOWER SOUP

Ingredients

  • 1 large head of cauliflower, roughly chopped
  • 2 large sweet potatoes, peeled and cubed
  • 1 large red onion chopped
  • 4-5 green onion stalks, chopped
  • 3 cups chicken or vegetable broth
  • 1 1/2 tsp. garlic granules
  • 1 1/2 tsp. dried thyme
  • 1/2 tsp. paprika
  • sea salt, to taste
  • 2 cups almond milk
  • 3 ounces soft goat cheese

Directions

1.) Prepare all your veggies.  Put the cauliflower, sweet potatoes, red onion, green onion, broth, garlic granules, thyme, paprika, and sea salt in the slow cooker.  Cook on high for 4 1/2 hours.

2

2.) After the veggies are all cooked and tender, turn off the slow cooker and add the almond milk and goat cheese to the slow cooker.  Stir to combine completely.

3

3.) Use a ladle to transfer to bowls to serve.

4

You will seriously love me for introducing you to this soup if you try it!  Enjoy! 🙂

Cauliflower Irish Colocannon

1

It’s St. Patrick’s Day week!  To celebrate I wanted to make some good old Irish Colcannon, and I was perusing Pinterest, and I came across the following pin.

7

Wow!  This recipe looked so incredibly tasty.  However, small problem, I don’t eat potatoes…or a couple of the other ingredients.  So, I made some substitutions here and there, and came up with cauliflower Irish colcannon.  The result?  Amazingness and super healthiness! This dish is REALLY yummy, and makes for a perfect side with some grilled chicken, or something like that.  I actually whipped it up and ate it for lunch.

No matter how or when you decide to serve it, you will love it!

CAULIFLOWER IRISH COLCANNON

Ingredients

  • 1 head cauliflower, cut into florets
  • 1/2 head green cabbage, cut into thin slices
  • 6 green onions, chopped – whites and greens included
  • 1/4 cup almond milk
  • 1/2 Tbsp. olive oil
  • 1/4 tsp. garlic granules
  • sea salt and pepper, to taste

Directions

1.) In separate pans, boil the cauliflower and cabbage.  Boil the cauliflower until very tender and boil the cabbage until tender.

2

2.) Drain both.  Add the cauliflower back to the pan you boiled it in.  Add the almond milk, olive oil, garlic granules, sea salt, and pepper.  Use a masher to mash until smooth.

3

3.) Add the cooked cabbage and the green onions, leaving a few green onions out for garnish.

4

4.) Transfer to a bowl and garnish with green onion.

5

Simple, yet so yummy!  Enjoy! 🙂

Strawberry Banana Shake (With Two Full Servings of Veggies!)

1

There is no way you would ever guess that this shake has anything healthy in it, let alone two full servings of veggies!  But, I can assure you, it does!  This is a simple shake, but the nutrition this thing contains is anything but simple!  With the three main ingredients being cauliflower, strawberries, and bananas, this should come as no surprise!  Let’s take a look at some of the health benefits of these three amigos!

banaben

cauliben

strawben

So there you have it, this thing is basically a cup full of health and wellness!  Now, you may be thinking that cauliflower is delicious, but in a shake?  Seriously though, you don’t taste it, and because it’s frozen, it actually gives the shake a nice creamy texture!  Just try it!  You won’t be disappointed!

STRAWBERRY BANANA CAULIFLOWER SHAKE

Ingredients

  • 2 cups frozen strawberries
  • 2 cups frozen cauliflower (bagged frozen or steamed then frozen)
  • 1/2 banana
  • 1 1/2 cups almond milk
  • 1/2 – 1 tsp. alcohol-free vanilla
  • stevia, to taste

Directions

Place the banana, cauliflower, vanilla, stevia, and 1 cup of almond milk in a blender.  Blend till smooth.  Add the strawberries and the remaining 1/2 cup almond milk.  Blend till smooth.

2.jpg

Pour into cups to serve.

3

YUM!  Enjoy! 🙂

Cauliflower Poppers

1

I ❤ Cauliflower!!!  I am just finding more and more recipes that cauliflower lends itself to! The best part?  It’s SO good for you!

6

Pretty awesome, huh?  So, as I’m sitting here professing my love for this awesome veggie, I also get to share with you my latest cauliflower creation – Cauliflower Poppers!  These bite-size yummies make for an awesome healthy snack, and you can flavor them in so many different ways.  The recipe I’m going to share with you is just a basic recipe, but you could easily change the seasonings, or add in things like cheese, other veggies, or meat to turn them into whatever you would like!

I used italian seasoning and garlic granules as seasoning (along with a bit of sea salt), and I also added in some chopped red onion.  This concoction dipped in some marinara sauce tastes a bit like pizza!  I think next time, I may add in some cheese, olives, and tomatoes to make them even more pizza themed.  Really, you could make these into little curry bites, taco flavored bites…anything!  The possibilities are endless, so don’t be afraid to get creative!

CAULIFLOWER POPPERS

Ingredients

  • 1 large cauliflower head (about 4 cups of cauliflower rice)
  • 1 cup chopped red onion
  • 3 eggs
  • 1 Tbsp. olive oil
  • 1 Tbsp. Italian seasoning
  • 1 tsp. garlic granules

Directions

1.) Preheat the oven to 400 degrees.  Wash your cauliflower, dry completely, chop into florets, and place the florets in a food processor.  Process on high to create a “cauliflower rice”.

2

2.) Add the cauliflower rice, eggs, olive oil, garlic granules, italian seasoning, and onions to a large bowl.  Stir to combine completely.

3

3.) Spray a mini muffin tin with olive oil.  Fill the tins with the cauliflower mixture.  Press into tin firmly so it is packed down and will set more easily.  Bake in the oven at 400 degrees for 30-35 minutes and the cauliflower is lightly browned.

4

4.) Use a spoon to remove the cauliflower poppers from the muffin tin.

5

YUM-O!  Enjoy! 🙂