Mashed and Riced Cauliflower

I Mashed and Riced Cauliflower – This Is What Happened!

Mashing cauliflowerFinding alternative uses for vegetables keeps your taste buds guessing, and boosts your nutrition!  Cauliflower contains sulforaphane, which acts as an antioxidant and helps detox your system utilizing enzymes. Cruciferous vegetables are believed to lower risk of cancer due to these beneficial sulforaphanes.

Ricing or mashing cauliflower allows you to mold the flavors you desire while still tasting like a traditional comfort food.  Tweak this recipe by adding your own preferences for spice level and ingredients.  Enjoy with beef, roast chicken, or baked halibut.

Ingredients:

-1 large head of cauliflower. Rinse, pat dry, and chop into florets, discarding the thick core.
-I rinsed can BPA free garbanzo beans (I prefer to use organically)
-1 cup low-sodium chicken stock. You can use vegetable stock if you prefer.
-olive oil cooking spray (or avocado oil cooking spray)
-8 oz brown button mushrooms, sliced
-1 yellow onion, chopped
-3 garlic cloves, rinsed
-1/4 sea salt or Kosher salt
-1/4 tsp fresh ground pepper
-2 tbsp fresh lemon juice
-11/2 ounce Pecorino Romano cheese (divided)
-1/2 cup chopped parsley (flat or curly- be sure to wash)
– 3 tsp olive oil (I prefer a flavored oil such as Mediterranean or basil olive oil)
*For more spice, add red pepper flakes in addition to the pepper, or sub a Chipotle olive oil instead of plain or flavored oil.  You can also add fresh thyme and reduce the parsley by that same amount

How To Cook:

Ricing Cauliflower

1. Divide cauliflower into 2-3 sections. Add chopped cauliflower into the food processor one at a time. Pulse until the pieces are the size of rice.  Transfer to a large bowl and continue process till it’s all ‘riced’.

2. In a blender, add rinsed beans and chicken stock. Process until smooth.

3. Add chosen cooking spray to a pan and heat on medium heat. Add cleaned mushrooms and onions. Cook for 5-7 minutes stirring often, till they are lightly browned. Add chopped garlic, salt & pepper and cook 1 minute. Add the lemon juice, increase the heat to medium-high and cook, stirring occasionally until liquid has evaporated.

4.  Pour blended bean broth purée into the pan. Gently fold till it’s well mixed, cover and cook over medium for 10 minutes.  Stir occasionally.

5. Uncover and reduce heat to low. Stir in 1/2 ounce cheese. Turn off heat and stir in parsley.  Divide portions amount plates. Drizzle with oil and remaining cheese.

Serving-1 1/2 cups cauliflower
Calories-240,  Total Fat-15g, Sodium- 180mg


I began Paula’s HealthyLiving.com to share my passion for staying fit, eating healthy and scheduling rest time.  As a 50 year old mother of 3, I understand that it can be difficult to make healthy meals, exercise and carve out time for you, while constantly doing this juggling act called, life!

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

don't be intimidated by cooking

Don’t Be Intimidated by Cooking!

Having grown up in a restaurant family, cooking meals was a significant part of our ‘family-community’.  We ate at home often because my father didn’t enjoy eating dinner out after a long day.

Here are some cooking hacks that can speed up your cook time and make your cooking experience more enjoyable.

Store spices in a cool, dark place, not above your stove. Humidity, light and heat will cause herbs and spices to lose their flavor.

Keep cooking oils in a clear squirt bottle (find online or cooking stores) that is clearly  titled. Put date purchased on the bottom of bottle. This allows you to control the amount used while cooking. Continue reading