Low Carb Cauliflower "Mashed Potatoes"

Hi fit fam!  It has been quite some time since I've shared a delicious and nutritious recipe with you all.  But, wait no more!  Lol :)  I like to get creative with my food.  Because, let's face it, food is awesome!  I will probably eat almost anything, and I'm not going to lie I love pizza, froyo, and nut butters probably a little too much lol.  But, it IS possible to make healthier versions of your favorite foods and here is an example of doing just that!

With just 3 simple ingredients you can make...

Low Carb Cauliflower "Mashed Potatoes"

Ingredients:
- One bag of frozen Cauliflower Florets (you can use a head of fresh cauliflower)
- 1/4 cup Unsweetend Vanilla Almond Milk
- Mrs. Dash Garlic & Herb Seasoning

Instructions:
- Empty cauliflower florets into a microwave safe dish with a couple tablespoons of water and cover.
- Heat on high (covered) for 10-12 minutes, stirring one time half way.
- Pour microwaved cauliflower into a blender or processor (if you don't have either, you can use a masher, it will just take longer).
- Add in the 1/4 cup of almond milk and season with Mrs. Dash to your liking.
- Blend the ingredients together to your desired consistency (I personally like mine a little chunkier, but I know some people who prefer them pureed).

And.... you are done!

Additional Ideas:
You can choose to garnish with some low fat shredded cheese or if you're going gluten and dairy free you can use almond cheese like I did.  You can purchase almond cheese at your local health food store such as Whole Foods.  They have a few different flavors like cheddar, monterrey jack, or mozzarella like I used.  If I had some green onions or chives I probably would have added those on top too!

Enjoy!

Nutritional Information:

100 grams of Cauliflower:

23 calories, 0g fat, 4g carbohydrates, 2g fiber, 2g protein

vs.

100 grams of Potato:

94 calories, 0g fat, 21g carbohydrates, 2g fiber, 2g protein

Easy Open Faced Egg White Omelette

I wanted to make a quick and easy breakfast this morning, and I did, so I thought I'd share it with you!  With just 5 healthy ingredients and only 5 steps, this recipe is super simple for my busy but health conscious fit fam.  Packed with 26.3g protein and only 158.3 calories, this high protein, low calorie, and low carb meal is the perfect way to start a healthy day!

Easy Open Faced Egg White Omelette

Ingredients:
- 3/4 cup egg whites
- 1/2 cup chopped baby spinach
- 0.5 oz low sodium turkey breast
- 1 oz low fat shredded mozzarella
- a dash of Mrs. Dash Garlic & Herb seasoning

Instructions:
- Spray small pan with olive oil and heat on medium.
- Add chopped spinach and cook for 1-2 minutes.
- Pour in egg whites and cook for another 1-2 minutes.
- Add turkey breast and cook for 1-2 minutes.
- Sprinkle mozzarella and Mrs. Dash on top and cover with lid for 1-2 minutes.

And that is it!  You can always incorporate additional veggies such as; onions, peppers, zucchini, tomatoes, the list can go on and on!

Serving Size: 1
Nutritional Info:
158.3 calories, 3.4g fat, 11.2mg cholesterol, 378.3mg potassium, 1.7g carbohydrates, 26.3g protein.

Enjoy!

Spaghetti Squash

I'm always looking for different low-carb foods, cause let's face it, who wants to eat the same thing over and over again.  I sure don't!  So, my mom suggested spaghetti squash as an alternative to pasta.  The squash can be baked, boiled or microwaved. Once it's cooked, you can pull a fork lengthwise across the flesh and it will fall into strands that resemble spaghetti.  Pretty awesome!

Nutrition wise, a 1 cup serving of cooked spaghetti squash has 42 calories and 10 g of carbohydrates.  It is very low in fat and is a great source of dietary fiber.  Spaghetti squash also contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene.

When it comes to taste, spaghetti squash can be quite bland. To spice up my squash, I lathered both halves with extra virgin olive oil and chopped garlic.  I tend to use garlic a lot when I'm cooking and not just because of the amazing aroma and fabulous flavor!  It’s the best overall plant for stimulating the immune system, the best anti-clotting herb, one of the best anti-fungals, and potentially useful for preventing heart disease and cancer.

“People have known garlic was important and has health benefits for centuries,” said Dr. David W. Kraus, associate professor of environmental science and biology at the University of Alabama. “Even the Greeks would feed garlic to their athletes before they competed in the Olympic games.”

So... why not eat like a Greek Olympian? :)

Instructions:
- Preheat oven to 425 degrees.
- Cut spaghetti squash in half lengthwise and scoop out the insides.
*Tip* The seeds can be saved and roasted just like pumpkin seeds!
- Spread 1 tablespoon of extra virgin olive oil on halves.
- Spread 1 tablespoon of chopped garlic on halves.
- Place squash on baking sheet and bake for 45-60 minutes (mine took about 45).
- When squash is done (tender) run a fork through the flesh lengthwise.

And there you go!  You can save 180 calories and 33 g of carbohydrates by eating a cup of spaghetti squash instead of a cup of pasta ;)

Enjoy!

Grilled chopped chicken, spaghetti squash and mixed vegetables, for the win!

 

References:

http://www.livestrong.com/article/81490-spaghetti-squash-nutrition-information/
http://well.blogs.nytimes.com/2007/10/15/unlocking-the-benefits-of-garlic/
http://www.motherearthnews.com/ask-our-experts/health-benefits-of-garlic-zb0z11zphe.aspx