Garlic Avocado Cauliflower Mash

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I often get in the mood for warm comfort foods that I know I shouldn’t give in to. I was craving creamy mashed potatoes so bad last night, so I tried making Taralynn Mcnitt’s Garlic Cauliflower Mash and I was so surprised by how well it turned out and how delicious it was. I couldn’t stop raving about the flavors in my mouth to my fiance… “It’s like creamy guacamole”… “Wait no its more like garlic hummus”. It definitely hit the spot and I use the steamer bag method all the time now! Better yet, you don’t need fancy food processors or blenders so you can make it anymore! It’s full of fiber, low calorie, low sugar, high protein, and low carb!

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Ingredients:

  • 1/2 head Cauliflower
  • Ziplock Steamer Bag
  • 2 tbsp parmesan cheese
  • 1/2 avocado
  • 1 tbsp garlic powder or seasoning like ms. dash
  • 3 tbsp greek yogurt
  • pinch of pepper

Rinse and chop cauliflower, and put in steamer bag. Heat bag of Cauliflower in microwave until very soft (follow steaming directions on bag). In a mixing bowl, add steamed cauliflower and mash with fork, add chopped avocado and greek yogurt, mash with fork until smooth and add seasonings and parmesan! I love to serve these in the empty avocado halves :) Taralynn stores this dish in the fridge with the avocado pit to keep fresh.

Recipe makes 8 Servings, Serving Size 3/4 Cup.

Nutrition Per Serving: 83 Calories, 4.3 g Fat, 9 g Carbs, 5 g Fiber, 1.4 g Sugar, 4.5 g Protein

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Warm Coconut Kale Salad

First of all, I’m sorry for the lack of posts. I’m in the last finals of my college career and it’s so hard to find time to cook. My meals usually consist of apples. bananas, hard boiled eggs, quest bars and grocery store sushi… I can’t wait to get done with finals so I can start cooking and juicing for the summer!

I found a little time to post about my favorite brain food: Kale. This leafy green is a “must” during finals. It keeps me energized and full for long days in the library. Not only is it  off the charts with nutrients and vitamins but its so delicious and satisfying. Its also packed with antioxidants and cleanses your body of toxins (to flush out all this coffee I’m drinking), and is packed with fiber to keep you full without gaining weight! My favorite thing about kale is that its really chewy to satisfy my mouth and tummy since I don’t eat meat (I eat fish occasionally).

{One cup of Kale has ZERO calories, 36 calories and is high in vitamin C, vitamin K, beta carotene, magnesium and potassium}

Below is my absolute FAVORITE salad. I  like to heat this salad because it makes it a lot easier to chew and digest and satisfies me more since Kale can be intense alone. Make sure you don’t overcook it though because it can become soggy and lose nutrients. You can also choose to massage the kale with the coconut oil to soften the leaves.

Warm Coconut Kale Salad

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Ingredients:

  • 5 cups kale (ripped off bite size pieces)
  • 1 tsp coconut oil
  • 1/2 avocado, chopped
  • 1 tsp chia seeds
  • Squeeze lemon juice
  • Himalayan salt
  • (optional hard boiled egg)

Directions

  1. Heat coconut oil on LOW in large pan
  2. Add Kale that is torn into small pieces  for about 5 minutes (you still want it crispy not soggy)
  3. Season with a little salt
  4. Squeeze a little lemon
  5. Remove from heat
  6. Add avocado and chia seeds

Blueberries & Avocado Salad with Lime

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Ingredients:

  • 1 cup washed organic blueberries
  • 1/2 avocado, cubed
  • 1 tsp Chia Seeds
  • Juice from 1/2 lime
  • Stevia

In a bowl, add  blueberries, avocado and chia seeds. Whisk together juice of 1/2 a lime with a packet of stevia and pour over fruit, mixing all together gently.

I love this salad so much, I got it from Kimberly Snyder’s Beauty Detox Foods … I love to bring it to the beach or to picnics, or even use it as a dip!

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Blueberries 

Blueberries are a delicious little ways to stay healthy, beautiful and stress free. They are ranked number one in antioxidant power, which help protect from harmful free radicals that can damage your skin. The manganese in blues also aid in metabolism energy. Just a handful satisfies 25% of your Vitamin C needs aiding in collagen formation, keeping your skin youthful and plump and reduces inflammation. The manganese in blues also aid in metabolism energyThe Texas Woman’s University found that the polyphenols in them can reduce fat tissue from developing in your body! One cup has only 80 calories and virtually no fat.

For nutritional information on avocados, see my Avocado Kale Sandwich 

Light Avocado Dressing

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Blend Ingredients:

  • 1 large Avocado
  • 1/2 cup nonfat greek yogurt
  • Juice of 1 lemon
  • 1/2 cup of Apple Cider Vinegar
  • 1/4 cup Grapeseed oil
  • Salt
  • Splash of hot sauce

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Avocado Tomato & Basil Open-faced Sandwich

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Ingredients

  • 1 slice of Gluten-free Sprouted Millet Bread, toasted
  • Dijon/ Stone-Ground Mustard
  • Cayenne Pepper
  • Himalayan Pink Salt or Celtic Sea Salt
  • 1/2 Avocado sliced lengthwise
  • Thin Tomato slices
  • Basil leaves
  • Kale
  • Squeeze of Lemon

Toast the Millet bread, spread on mustard, sprinkle Cayenne pepper (go easy it can be a cough attack waiting to happen), add pinches of salt, slice and add avocado, add a little pinch more of salt, place on basil leaves (rub them in your hands before to release the oils), rinse Kale and rip into bite size pieces and layer on top, last add slices of tomatoes and squeeze a little lemon.

Sometimes I add on some Sunflower Sprouts, Cucumbers or Kimberly Snyder’s Probiotic & Enzyme Salad to add even more crunch… its all up to your creativity.

K A L E 

“The Queen of the Greens”

If you want good skin, just eat kale. Seriously. The more you eat it, the more you crave it! My friend and I recently left a party to go make a kale salad (sad, I know…). Here’s the breakdown: Kale is one of the most mineral-rich, beautifying greens there is. It is abundant in calcium, lutein, iron, fiber, Vitamin K, Folate (helps in the prevention of cervical cancer and diseases such as osteoporosis), Vitamin A (an antioxidant helping to form/maintain healthy glowing skin, teeth, eyes & bones), well-absorbed Calcium (“well absorbed” meaning you don’t pee it out like most of the calcium people (“think”) they’re geting from dairy products… if any at all), and collagen-building Vitamin C, our best friend in terms of skin care – essential for collagen production as well as the main component for structural protein in the skin…and as a natural antioxidant, it reduces skin damage and minimizes wrinkles, giving you those pumped cheeks and filling up those hollow eyes (great for hangovers ;) ). Kale also contains Vitamin B6 (helping with everything from PMS to heart disease. Kale has seven times the beta-carotene of broccoli and ten times more lutein (which both work to improve skin elasticity and firmness). Full of phytochemicals, (a word you can often see on labels of skincare products, referring to organic components of plants that, while aren’t essential to human life, are certainly beneficial in ways such as slowing down the aging process and protecting against certain diseases). Last it’s packed with Vitamin E, which also rebuilds beautiful skin. Did I mention it’s great for you skin?

A V O C A D O  –

Did you know Avocado’s are actually a fruit, have more potassium than a banana and the Aztecs used them as a sexual stimulant? hmm..

Sometimes people are scared that Avo’s have a lot of fat & calories, but we have to understand that this type of raw fat digests very easily by the body as its contains water, and digested much easier than compacted raw nuts and healthy oils (I wouldn’t suggest eating more than half an avocado, though, especially if you’re concerned with calorie intake). Avocado’s are filled with cancer-fighting antioxidants and calorie-torching monounsaturated fats (the good kind) keeping your skin looking youthful by reducing inflammation, reversal of cell damage (aka aging), and give your skin a youthful complexion, minimizing pores and evening out skin tone. When I began eating a lot of Avocados, my complexion became so even that people began to ask what concealer I was using, it looked like there was a plastic bag stretched over my skin (appealing not Joan Riverish*). The fat actually helps you better absorb nutrients (Vitamins A, D, E & K– all key players in glowing skin). Avocados also help with depression and blues due to the uplifting amino acids producing positive neurotransmitters (Seratonin & Norepinephrine).

For Nutritional Information on Tomatoes, visit my Homemade Bruschetta