Cauliflower and Sausage Casserole Recipe

This yummy casserole tastes like comfort food, but without the guilt.
Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals.
Servings: 6
cauliflower casserole

Here’s what you need for this awesome casserole:Cauliflower shreded

  • 1 teaspoon olive oil
  • 1 yellow onion, diced
  • 2 garlic cloves, minced
  • 3 cups kale, chopped
  • dash of salt and pepper
  • pinch of each, dried: thyme, rosemary, tarragon, and parsley
  • 4 links nitrate-free, chicken sausage, sliced into half moons
  • 1 head cauliflower, cut into small florets
  • 1/2 cup chicken broth
  • 1 teaspoon lemon juice
  • 1 cup fat-free ricotta cheese
  • 1/2 cup Parmesan cheese, shredded and divided

Here’s how you prepare this awesome casserole:

  1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
  2. In a large skillet, over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted. Then remove the cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
  3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
  4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix over medium heat until all has been incorporated.
  5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
  6. Remove from oven and serve.

Nutritional Analysis Cauliflower and Sausage Casserole

One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein
From Trisha DeHall- Fit Body Bootcamp Newsletter

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Iced Coffee: Get Your Low-Calorie Fix at Home!

Iced CoffeeWhen trying to manage your weight and health goals you – as many people do- may try to change the way that you eat. You may decide to stay away from fried restaurant food and processed store-bought food to manage fat, sugar, and salt.  But, a coffee shop specialty drink can cost you a pretty penny and end up being a calorie-bomb!

Did You Know?

  • An 8-ounce cup of plain brewed coffee or espresso coffee contains no fat and only 2 Calories.
  • A Grande Peppermint White Chocolate Mocha has 520 calories which is the equivalent of 3.7 cans of Coca-Cola.
  • A Starbucks. Green Tea Latte has 350 calories or the same calories of a medium McDonalds French fry.
  • Cappuccino and latte coffee both contain large amounts of milk. The most common milk choices are full cream, skim, or soy.

iced coffee recipe

The following shows the Calorie and fat content per 3+ fluid ounces:

  • Full cream milk contains about 66 Calories and 3.9g of fat.
  • Skim milk contains about 34 Calories and 0.1g of fat.
  • Soy milk contains about 35 Calories and 2g of fat.

Most flavoured coffee and gourmet coffees contain coffee syrups in caramel, vanilla, hazelnut, chocolate, or other flavours. Each pump of syrup adds about 20 Calories or a tablespoon is around 50 Calories. Some drinks contain as many as 4 tablespoons (200 Calories). Sugar-free syrups are available and these add no calories or fat to a drink.

Recommended Recipe

Donna Gelb, a New York food pro shared these recommended recipes for making iced coffee drinks at home where you can control the amount of sugar in them. (ShopSmart.org) Continue reading

Mango Cucumber Pepper Summer Salad

mango pepper salad

mango pepper salad

Mango cucumber pepper salad is a very colorful summer comfy salad. Mango which is the main ingredients in today’s salad is a member of the drupe family. Olives, coconuts and dates are also types of drupes. They have a creamy sweet taste and enriched with 20 vitamins and minerals.

Research shows that mangoes have been considered as the most widely consumed fruit in the world. There are many health benefits of mangoes, few among them are like decreased risk of muscular degeneration, improvement in digestion and bone health and help in hair growth and shine. Mangoes

are also rich in copper, calcium and iron and antioxidants such as beta –carotene and zeaxanthin. Eating mangoes also decreases the risk of obesity and heart disease and promotes overall health. So add on to your health with this super delicious, healthy colorful summer salad.

Ingredients: Continue reading

Arugula Salad

Arugula with Arabic White Cheese and Pistachio

Summer is finally here, and it’s becoming troublesome to use the stove, and the oven. Therefore, today I brought you a quick salad that is easy to prepare, very fulfilling, and satisfying, and no stove needed!

This salad has all flavors that you love. It is naturally sweetened, tangy, and a little bit salty! It has the the crunchiness of arugula, and pistachio, and the softness from cheese.Arugula salad

This salad is very healthy, it’s a complete meal. It has the protein you need from white cheese, its has the vitamin C in tomatoes, it has the minerals from arugula, and healthy fats from pistachio. Moreover its an immunity booster with onion anti-inflammatory proprieties.

The ingredients are easy to find! And you can substitute them. 

It is best to make this salad and serve it immediately, so you don’t lose any nutrition value.

This salad is vegetarian and gluten free too!  Continue reading

Zanzibar on The Zeit Blog

7 Fresh Summer Juice Recipes From the East African Islands and Their Benefits

So summer is here and one of the most important things we need during the long summer days is to stay hydrated. But there are places in the world where summer never goes away. Take my home town Mombasa for instance: the temperature is above 95 degrees most of the year.

 

I am about to give you fresh drink recipes and their benefits that you have not read in any blog before. These are healthy drinks that are easy to make and are so soothing that you are going to thank me for this.

 

Remember, where I come from food is mostly prepared by instinct and no exact measures are available a lot of the time. So please add ingredients based on your own taste and use HONEY or any other healthy sweetener to your taste.

 

The best way is to use a juicer, if you don’t have one just blend and use a sieve.


 

Garlic

Garlic’s health benefits are well known- image by SOMMAI

1- Juice Ya Epo

Ingredients

Carrot – 1 medium

Garlic – 1 clove (one section of the whole garlic)

Apple – 1 medium

Directions

Blend the mixture together with 250 – 300 ml of water.

Benefits

The combination of carrots, apples and garlic consumed for 21 days, is believed to help clean toxins in the body and increase the body’s overall strength.

 


Pumpkin

Pumpkin not only gives great texture and taste but has many benefits too – image by twobee

2- Juice Ya Tango

Ingredients

Apple – 1 medium

Pumpkin – 1 250 grams

Celery + leaves – 250 grams

Directions

Blend the mixture together with 250 – 300 ml of water.

Benefits

This juice is definitely worth trying. It is believed to be an anti-oxidant, cholesterol killer, stomach cleanser, and a headache remedy.


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Easy Healthy Recipe for Kids

kids eating healthy fresh fruit diet concept

Your food is boring!  As we get bogged down with life and bills and our responsibilities we forget that kids are new to almost everything and it’s our job to introduce healthy foods in a fun and exciting way.

Here is my no bake acronym recipe for you:

PLAY with your food!

P-Play

Play with your food!  If it’s not fun, kids won’t like it.

Put some olives or raspberries on your fingertips and teach them how to do the same. Continue reading

How to Make Michele the Trainer’s Fat Free Fusion Balsamic Vinaigrette

Vegetable salad

Love creamy salad dressing?  Are you trying to lose weight? If so I recommend low fat and only recommend good fats from whole foods.  Here is a way to make a delicious rich creamy salad dressing with no fat. If you want quality fats, add some organic avocado or organic olives into your salad!

I created this recipe because I had some excellent organic white mushrooms and organic baby carrots that were begging for an Italian salad dressing but I didn’t want oil.  If you want to indulge, I have an excellent Creamy Italian Salad Dressing recipe that boasts a top quality olive oil, but normally I avoid oils.  This new recipe was perfect.  My salad had the mushrooms, carrots, chopped romaine hearts, Persian cucumbers, and organic green olives, but you can add tomatoes or any other great salad veggie too. Continue reading