Tuesday, September 30, 2014

Cauliflower Au Gratin




Here’s a super easy, yummy side dish for you to try – I loved it so much I could have eaten it ALL…of course, since Hubs doesn’t eat cauliflower, it was mine for the taking.

You could eat this entire dish and still not feel guilty…not that I’d know anything about that…

Ingredients:

  • 1 medium head of cauliflower, chopped roughly
  • 2 cloves garlic, minced
  • 1/3 cup 2% Greek yogurt
  • 2T butter, room temp
  • 1/3 cup grated Parmesan
  • ½ tsp sea salt
  • 1 tsp ground black pepper


Preparation:

  1. Preheat oven to 400 degrees and lightly spray a small baking dish or pie plate with nonstick spray.
  2. Wash and rinse cauliflower, do not dry, and place in a microwaveable bowl.  Microwave it for about 3-4 minutes until it becomes soft.  You may need to stir and cook a little longer – you want it to be fork-tender in order to mash it a bit after it’s done.
  3. After it is cooked, using a hand masher or fork, mash the cauliflower a bit more until desired consistency.  Meaning YOUR desired consistency – if you like it the consistency of rice, mash it until it’s that size, and so on.  I kept mine a little rougher than that.
  4. To the bowl, add the rest of the ingredients making sure to stir to mix everything together.
  5. Pour it into your prepared baking dish and then bake it for about 20-30 minutes or until it bubbles or the top browns.  Don’t overdo it; you want it to be creamy.
  6. Remove and serve!  I had this in place of potatoes alongside our roast the other night.  DELISH!


Nutrition*:
Serves 3-4 as a side dish (about ½ cup each)

Calories 127 / Carbs 8g / Fat 8g / Protein 7g / Fiber 3g / Sodium 551mg

*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult a qualified healthcare provider for any answers to personal health care questions.

Monday, September 8, 2014

Sweet Potato Brownies




I’m going through a little crush right now…like, I might be a teensy bit obsessed…alright, alright, it’s not a teensy bit, I’m absolutely disgustingly obsessed with sweet potatoes right now.  I’m throwing it in my oatmeal, I’m eating it cold with almond butter, I’m eating it HOT with almond butter…then this weekend, I did something super stalker-ish:  I searched online for OTHER ways to eat this delicious superfood!

But we’ll come back to that…do you know all of the benefits this tuber offers?  First off, it is LOADED with Vitamin A (more than 200% of your daily requirement in just one serving!).  It is also anti-oxidant packed with beta-carotene, phytonutrients and a great source of fiber.  Additionally, sweet potatoes contain anti-inflammatory properties and could improve blood sugar regulation.  Researchers are discovering that chronic inflammation can lead to illnesses like type 2 diabetes, Alzheimer’s and certain kinds of cancers.  Most people do not even know that they may have internal inflammation.  Stress, lack of exercise, genetic predisposition, and poor diet can lead to inflammation.  Anti-inflammatory foods aid and guard against these illnesses.

Bottom line:  Get some sweet potatoes in ya!

Now, let’s get to these BROWNIES!  Yes, sweet potato brownies.

Ingredients:
1 medium sweet potato, baked and mashed
3 eggs, whisked
¼ cup coconut oil, melted
3T raw honey (can also use regular honey)
1tsp vanilla extract
3T coconut flour
2T unsweetened cocoa powder
¼ tsp baking soda
¼ tsp cinnamon
Pinch of sea salt
2T mini chocolate chips

Preparation:

  • Preheat oven to 350 and spray an 8x8 glass baking dish with nonstick spray.
  • In a medium sized bowl, mash your sweet potato, then to that add:  eggs, coconut oil, honey, vanilla, and cinnamon.  Mix together.

  • Now add:  coconut flour, cocoa powder, baking soda, and salt.  Mix to incorporate all of the ingredients together.
  • Pour batter into prepared baking dish.
  • Sprinkle chocolate chips on top.
  • Bake for 30-35 minutes then remove from oven to cool.
  • Cut into squares.
  • CONSUME!!!!!!!!
  

Nutrition*:
Serves 9
Calories 149 / Carbs 16g / Fat 9g / Protein 4g / Fiber 3g / Sodium 79mg

Adapted from Paleomg
*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult a qualified healthcare provider for any answers to personal health care questions.

Wednesday, July 9, 2014

Creamy Baked Parmesan Chicken


Hello friends!

Things continue to be crazy busy at my house with my workout schedule, work and school and just life in general...we are getting ready to go on vacation and things are even busier for us!  But I always try to find time to try out new recipes and this one last night was a huge hit!

Super easy, very few ingredients, and absolutely delicious.

Hope you are enjoying a more relaxing Summer!

Ingredients:
1 1/2lbs boneless skinless chicken breasts (I used frozen tenderloins because I had them on hand and I'm trying to clean out the freezer!)
1- 7oz container of Greek yogurt
1/4 cup grated Parmesan cheese
1 tsp garlic powder
1/2 tsp ground pepper (or more to taste)
1 tsp Italian seasoning or seasoning of your choice
Salt to taste
Mrs. Dash or other salt-free seasoning, to taste

Preparation:
Preheat oven to 350.

Spray a large baking dish with nonstick spray.

Place the chicken breasts into the baking dish and sprinkle with Mrs. Dash or other seasoning.

In a separate bow, mix together all of the other ingredients.

Spread the sauce mixture on top of the chicken breasts.


 
I sprinkled a little more Parmesan on top!

Place the baking dish in the oven and bake for 30-45 minutes until chicken is cooked and sauce is starting to brown.

Remove from oven and serve with sides!


Nutrition*:
Serves 4
Calories 254 / Carbs 5g / Fat 5g / Protein 46g / Fiber 0g / Sodium 414mg


*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult a qualified healthcare provider for any answers to personal health care questions.

Adapted from Sandy's Kitchen