Potluck "Rice" Casserole

1 pound ground grass-fed beef
1 medium green pepper, chopped
1 medium onion, chopped
3 cups cooked Cauliflower "rice"
1 (14.5 ounce) can stewed tomatoes
1 can Cantadina Thick and Zesty Sauce
1 tsp Celtic sea salt
1 tsp chili powder
1 tsp ground mustard
1 tsp dried oregano
1/2 tsp hot pepper sauce
1 cup shredded Cheddar cheese

"RICE": Place the cauliflower heads into a food processor (click HERE to find the one I use), pulse until small pieces of 'rice.' Set aside.

In a skillet, cook beef, green pepper and onion over medium heat until meat is no longer pink and the vegetables are tender; drain.

In another pan, stir-fry the cauliflower "rice" in a TBS of butter until crisp-tender, about 3 minutes. Add the rest of the ingredients, including the beef mixture; mix well.

Transfer to a greased 2-qt. baking dish. Cover and bake at 350 degrees F for 15 minutes. Uncover and sprinkle with cheese. Bake 10 minutes longer or until the cheese is melted.

NUTRITIONAL COMPARISON (per cup):
White Rice = 242 calories, 53 carbs, 0 fiber
Brown Rice =218 calories, 46 carbs, 4 fiber
Cauliflower "Rice" = 28 calories, 3 carbs, 1 fiber

Turkey Tetrazzini

Yes, rice noodles are gluten free, but I have a few reasons why my family doesn't eat it. First off, it will still cause inflammation and weight gain. The initial indicator of almost every illness is inflammation of our cells. Therefore it is critical for us to get a better understanding of what causes inflammation and choose the right foods prevent it from happening!

Inflammation is usually associated with pain, swelling, and heat. BUT it doesn't always show externally; "silent inflammation” is more dangerous because we usually don't  know we have it until an illness falls upon us. Everyday issues like headaches, sinus problems, allergies, skin disorders, acne, heart disease, stroke, aching joints and back, arthritis, and cough are nothing more than a physical manifestation of silent inflammation. By the time we notice and address the symptoms, our cells have already been inflamed for a long time.

One of the reasons so many people are dealing with inflammation is because a rapid rise in blood sugar, which causes biochemical changes in the cell. Choosing low carbohydrate foods is one of the best ways to decrease inflammation. When blood sugar rises, sugar attaches to collagen in a process called “glycosylation,” increasing inflammation (and increases wrinkles!) Athletes also mistakenly eat too many carbohydrates that hinder their healing and recovery time because they are constantly inflaming their joints.

So, when I tell clients to eat “gluten free” they often grab all the “gluten-free” pre-packaged foods on the shelf…but that most likely will cause weight gain and slow the healing process in your gut. Rice flour, the common flour substitute in gluten-free products, is higher in calories, higher in carbohydrates, and lower in nutrients than regular flour. It can cause more inflammation in our body. So my recommendation is to use make your own healthier options by using almond flour and coconut flour, which are very easy to digest. The healthy fats in nuts actually are nourishing to our brain.

Using high quality fats is also essential to reduce inflammation in the body. Omega-6 fats, found in margarine, soybean, corn and safflower oils, are inflammation-causing fats; these are found in salad dressings, most pre-made pesto sauces, Jiff peanut butter, ALL pre-packaged cookies and cracker, frozen dinners... In contrast omega-3 fats, found in fish (sardines, anchovies, salmon), vegetables, grass-fed butter, and free range eggs, have an inflammation-suppressing effect.

Gamma-linolenic acid (GLA) is a healthy omega-6 fat that enhances the anti- inflammatory effect of omega-3 fats. Both GLA and omega-3 fish oils are helpful in healing arthritis, eczema, and other inflammatory issues. GLA is found in leafy green vegetables, olive oil, walnut oil, macadamia oil, avocados, and nut butters.

I also get a lot of questions about brown rice or quinoa. Well, check out this chart, which you can find more charts like this in my cookbook: Nutritious and Delicious.

To read more on why the Asians eat a lot of rice without weight gain and inflammation click HERE. 

Here is a great way to use up some of the leftover turkey from yesterday. YUM!!!

3 cups diced leftover turkey
10 oz bag frozen broccoli
1 egg, beaten
1/2 cup heavy cream
1/2 cup chicken broth
1 tsp poultry seasoning
2 cups Cheddar cheese, freshly grated
1/2 cup grated Parmesan cheese
1/4 tsp garlic powder
1/4 tsp fresh ground pepper
2 packages Miracle Noodle 0 Carb Linguine OR 1 package KELP NOODLES
Optional additions: mushrooms, peppers, onions, artichokes

Preheat oven to 400 F. Grease a 9×13″ casserole dish. Rinse Noodles under running water for a few minutes then pat them totally dry. In a large saucepan heat cream, broth and egg on low. Add 1 1/2 cups Cheddar cheese, Parmesan cheese, poultry seasoning, garlic powder & pepper and stir until melted. Do not boil. Stir in frozen broccoli and turkey. Remove from heat.

Meanwhile (if adding), melt butter or coconut oil in a large saucepan over medium heat. Add mushrooms, onion and bell pepper and saute until tender. Then add to turkey mixture.

Place Noodles in the casserole dish. Sprinkle with garlic powder and pepper. Pour turkey mixture evenly over noodles and cover with aluminum foil.

Bake for 35 minutes or until hot and bubbly. Remove foil the last 10 minutes and sprinkle with remaining 1/2 cup Cheddar cheese. Bake 10 more minutes. Remove from heat and let sit for 10 minutes before serving. Serves 8.

NUTRITIONAL COMPARISON:
Traditional Tetrazzini = 504 calories, 39.2 carbs, 2.9 fiber

"Healthified" Tetrazzini = 210 calories, 4 carbs, 2.9 fiber

Cream Cheese Danish

These would make a great breakfast for Thanksgiving morning!

This recipe made a more "bread-like" product as compared to the one without whey protein. Again, be careful...they are addicting!

Pastry portion:
3 extra large eggs, separated (reserving 1/2 of the yolks for filling)
1/4 tsp cream of tartar
1/4 cup Swerve (I used 1 tsp stevia glycerite)
1 tsp cinnamon
3 TBS sour cream or coconut cream
1/2 cup Vanilla Egg White or Whey Protein

Filling:
4 oz cream cheese or coconut cream, softened
1/2 of the egg yolks from above
1/4 cup Swerve (I used 1/2 tsp stevia glycerite)
1/4 tsp vanilla
Optional: ¼ tsp lemon, almond, orange, raspberry extract

Pastry directions: Separate eggs, putting the whites in a large bowl and the yolks in a medium bowl. Take 1/2 yolk out and put it in a little dish to reserve for filling. With your electric beater, whip whites and cream of tartar until very stiff, then add the whey protein.

Add sour cream, cinnamon, sweetener to the yolks and beat well until smooth. Gently fold yolk mixture into the whites, using a big spatula,being careful to get it all blended well. Grease a cookie sheet and plop 6 equal mounds of batter to make 6 Danish. Make an indent on each mound and fill with filling. Filling: Soften cream cheese and add the 1/2 egg yolk, sweetener, extract, and flavoring. Fill pastries.


Bake about 25-35 minutes at 300 until golden brown. Remove, cool and enjoy. Makes 6 servings.

NUTRITIONAL COMPARSION (per serving)
Starbuck's Danish = 420 calories, 25g fat, 7g protein, 39 carbs, 1g fiber
"Healthified" Danish = 165 calories, 11g fat, 12g protein, 2 carbs, 0 fiber

PUMPKIN DANISH: add pumpkin puree in place of cream cheese in the pastry portion and add 1-2 tsp Pumpkin Pie Spice

White Chocolate Macadamia Biscotti

1/3 cup coconut oil or butter, softened
1/2 cup Swerve (or equivalant)
2 eggs
1 tsp vanilla extract
2 cups almond flour
2 tsp baking powder
1/2 cup La Nouba white chocolate, chopped
1/4 cup chopped macadamia nuts
1 egg yolk, beaten
1 TBS water

Preheat oven to 375 degrees F (190 degrees C). Grease baking sheets, or line with parchment paper. In a large bowl, cream together the butter and sweetener until smooth. Beat in the eggs one at a time, then stir in the vanilla. Combine the almond flour and baking powder; stir into the creamed mixture until well blended. Dough will be stiff, so mix in the last bit by hand. Mix in the white chocolate pieces and macadamia nuts. Divide dough into two equal parts. Shape into 9x2x1 inch loaves. Place onto baking sheet 4 inches apart. Brush with mixture of water and yolk.

Bake for 20 to 25 minutes in the preheated oven, or until firm. Cool on baking sheet for 30 minutes. Using a serrated knife, slice the loaves diagonally into 1 inch slices. Return the slices to the baking sheet, placing them on their sides. Bake for 10 to 15 minutes on each side, or until dry. Cool completely and store in an airtight container. Serves 30


NUTRITIONAL COMPARISON:
Using white flour and sugar = 71 calories, 10.7 carbs, 0.5 fiber
Using Almond flour and Swerve = 59 calories, 3.1 carbs, 1.4 fiber

GERMAN CHOCOLATE CAKE

I have a client having a birthday this week (Happy Birthday Dee!) and she asked for a "healthified" German Chocolate Cake. Yum, if you like coconut and chocolate...this one is a hit!

Cake:
2/3 cup butter or coconut oil
1 cup unsweetened cocoa powder
10 eggs
1 cup coconut milk
1 cup Swerve (or erythritol and 2 tsp stevia glycerite)
1 tsp Celtic sea salt
1 tsp vanilla (or coconut extract)
1 cup coconut flour

In a saucepan, melt the coconut oil (or butter) over medium heat. Add cocoa powder and mix well. Remove from heat and cool. In a separate bowl, beat eggs, coconut milk, sweetener, salt, and vanilla. Slowly mix in cocoa mixture. Add coconut flour into batter and mix until it is very smooth. Pour batter into 2 greased round 8 or 9x1½-inch layer cake pans. Bake at 350 degrees F for 30-35 minutes or until a toothpick inserted into the center comes out clean. Cool (I put mine in the freezer overnight...it frosts really easy then:). Fill layers and cover top and sides of cake with Coconut-Pecan Frosting below.

Coconut Frosting:
1/4 cup coconut milk
8 oz cream cheese or coconut cream
1/2 cup Swerve (or 1/2 cup erythritol and 1 tsp stevia glycerite)
1/2 cup coconut oil or butter
1 tsp coconut extract
1 cup flaked coconut
1/2 cup pecans, chopped (or more to taste)

Mix coconut milk, cream cheese, sweetener, and butter until well combined and very smooth. Add vanilla, coconut, and pecans. Frost the cake and enjoy! Serves 16.

NUTRITIONAL COMPARISON:
Traditional German Chocolate Cake = 738 calories, 85.2 carbs, 1.8 fiber (WOW!!!)
"Healthified" German Chocolate Cake = 324 calories, 15 carbs, 9 fiber

Gingerbread

My mom loves gingerbread! I can't wait for her to try this.



1/2 cup coconut flour
1/2 cup almond flour
1/8 tsp Celtic sea salt
1/2 tsp baking soda
1/2 tsp baking powder
1 1/2 tsp ginger
1 tsp cinnamon
5 eggs
1/2 cup unsweetened almond milk
1/4 cup coconut oil, melted
4 TBS Swerve (or 1 tsp stevia glycerite)

Preheat oven to 350 degrees F. Combine all dry ingredients in a small bowl and whisk together. In a large bowl combine eggs, coconut milk, coconut oil and sweetener. Whisk together. Pour wet ingredients into dry ingredients, mixing thoroughly until smooth.

Grease an 8×8 inch glass baking pan (or a small loaf pan) with coconut oil and fill pan with batter. Bake in a pre-heated oven for 40 minutes, or until firm to the touch, or when a toothpick or fork tine inserted in the center comes out clean. Cool and top with cream cheese frosting if desired. Makes 12 servings.

NUTRITIONAL COMPARISON:
Traditional Gingerbread = 208 calories, 29.8 carbs, 0.5 fiber
"Healthified" Gingerbread = 110 calories, 4.8 carbs, 2.5 fiber

Pumpkin Swirl Cheesecake

Alcohol Facts

When people go on a diet, they often choose the “light” version of their favorite alcoholic beverages in order to save a few calories. However, that is only a small piece of the puzzle. Fat metabolism is reduced by as much as 73% after only two alcoholic beverages. This scary fact shows that the primary effect of alcohol on the body is not so much how many calories we consume, but how it stops the body’s ability to use your fat stores for energy.

Alcohol in the body is converted into a substance called acetate. Unlike a car that uses one supply of fuel, the body is able to draw from carbohydrates, fats and proteins for energy. When your blood acetate levels increase, your body uses acetate instead of fat. To make matters worse, the more you drink the more you tend to eat; and unfortunately, drinking will make your liver work to convert the alcohol into acetate, which means that the foods you consume at this time will be converted into extra fat on your body.

If that didn’t sound bad enough; alcohol stimulates appetite and decrease your testosterone levels for up to 24 hours and increases estrogen by 300%. The infamous “beer belly” is really just an “estrogen belly.” Biochemically, the higher your level of estrogen is, the more readily you absorb alcohol, but the slower you break it down.

Muscle Tip: Drinking alcohol is the most efficient way to slash your testosterone levels; women…we don’t want this to happen either. Just a single event of serious drinking raises levels of the muscle-wasting stress hormone called cortisol and decreases the levels of testosterone for up to 24 hours. If you are working out to build strong fat-burning muscles yet consuming alcohol, this actually breaks down muscle further and you end up with a slower metabolism. This is because you break down muscle as you lift weights and you repair them as you rest if you have proper hormone levels...if not, you never repair your muscles properly!

Also, we all know that alcohol dehydrates us. In order for fat to be metabolized, it must first be released from the fat cell and then be transported by the bloodstream where it is pushed to the liver to be used as fuel. If you are dehydrated, the liver has to come to the aid of the kidneys and can’t focus on its role of releasing fat.

Alcohol also affects every organ of the body, it’s most dramatic impact is upon the liver. The liver cells normally prefer fatty acids as fuel, and package excess fatty acids as triglycerides, which they then route to other tissues of the body. However, when alcohol is present, the liver cells are forced to first metabolize the alcohol, letting the fatty acids accumulate in huge amounts. Alcohol metabolism permanently changes liver cell structure, which impairs the liver’s ability to metabolize fats, which causes fatty liver disease. To read more, check out my book: Secrets to a Healthy Metabolism. I have a whole chapter called "Alcohol, It's Not Just the Calories!"

Mmmmmm, Thanksgiving dessert! Since I have to travel for Thanksgiving, I decided to make this ahead of time and freeze it. I always like to give tips to making healthy eating easier, planning ahead is a HUGE part of weight loss success.

CRUST:
1 1/2 cup blanched almond flour
1/2 cup coconut flour
1 tsp aluminum free baking powder
1 cup coconut oil or butter
1 cup Swerve (or erythritol and 2 tsp stevia glycerite)
1 tsp Celtic sea salt
1 egg

FILLING:
3 8-ounce packages Cream Cheese, softened
3/4 cup Swerve (or erythritol and 1 tsp stevia glycerite)
1 tsp vanilla
3 eggs
1 cup canned pumpkin
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1 dash ground cloves

Heat oven to 350 degrees F.
CRUST: In a medium sized bowl combine all the ingredients. Press onto bottom of 9 inch springform pan.

FILLING: Beat cream cheese, 1/2 cup of the Swerve and vanilla with electric mixer until well blended. Add eggs, one at a time, mixing on low speed after each addition just until blended. Remove 1 cup plain batter; place in small bowl. Stir remaining 1/4 cup Swerve, pumpkin and spices into remaining batter. Spoon pumpkin batter into crust; top with spoonfuls of reserved plain batter. Cut through batters with knife several times for marble effect.

If using a springform pan, wrap the outside of it with tin foil so any oils don't leak out into oven.  Bake 55 minutes or until center is almost set. Cool completely. Refrigerate 4 hours or overnight. Cut into 12 slices. Store leftover cheesecake in refrigerator. Serves 12

NUTRITIONAL COMPARISON:
Traditional Cheesecake = 375 calories, 30.4g carbs, 1g fiber (29.4g effective carbs)
"Healthified" Cheesecake = 333 calories, 6.7g carbs, 2.8g fiber (3.9g effective carbs)

Irish Cream

Here is a nice holiday drink to have around a fireplace enjoying the company of family!



1 1/2 cups Vanilla Almond Milk (or Chocolate)
2 1/2 tsp instant coffee granules
2 TBS Jay Robb vanilla whey
1/4 tsp almond extract
1/4 tsp vanilla extract
2 TBS cocoa powder (for a thicker drink: 1 ounce 100% chocolate bar)
1 TBS Swerve

If you are using unsweetened chocolate bar, place all ingredients in a saucepan. Warm until chocolate is melted. Remove from heat and place in your blender, and run until smooth and well-blended. Makes 2 servings.

NUTRITIONAL COMPARISON Per 1 cup Serving:
REAL Irish Cream = 2,150 calories, 45.34 carbs, 0 fiber
"Healthified" Irish Cream = 110 calories, 6 carbs, 3 fiber

Flour-less Chocolate Tiramisu Torte

Why don't I list the fat? The ‘secret’ is to control leptin and insulin hormones. Any diet that stops blood sugar and insulin spikes also allows the cells to regain sensitivity to the noteworthy anti-aging, weight and hunger-regulating hormone called leptin. The hardest part is to get my clients to not be afraid of fat because it is almost impossible to obtain this effect without significant amounts of fat in the diet. High protein alone doesn’t work because excess protein will also turn to sugar. Low fat, high protein diets will fail to keep your blood sugar from spiking, and will not allow your leptin hormone to increase. Ron Rosedale, MD, author of The Rosedale Diet and a pioneering scientist on the hormone leptin, states, “If you don’t get enough fat, you will likely eat too much protein, which then turns to sugar.” To read more, check out my book: Secrets to a Healthy Metabolism.



Now this is a dessert that my mom would call "rich!"

TORTE:
7 oz unsweetened chocolate
14 TBS (1 3/4 sticks) butter or coconut oil
1 ¼ cup Swerve or erythritol
2 TBS Stevia Glycerite (omit if using Swerve)
5 large eggs
MASCARPONE FILLING:
1 8-ounce package mascarpone (or coconut cream if dairy allergy)
4 TBS Swerve (or 1 tsp stevia glycerite)...to taste
1 egg

Preheat oven to 375 degrees. Grease a muffin tin pan. Set aside.

Brown the butter (if desired…tastes way better!) in a saucepan. Once the butter is brown (not black!), slowly add the chocolate. Add the sweetener. Let cool in fridge for awhile. Once cool, add one egg at a time using a mixer.

Cream filling: Mix mascarpone cheese, sweetener and egg.

Fill the muffin tins with chocolate filling and a dollop of cheese in the middle. Bake for 25 minutes. I inverted my torte; I thought it looked better that way. Enjoy! Makes 16 servings

NUTRITIONAL COMPARISON (per serving) =
Using Sugar = 293 calories, 28 carbs, 2.1g fiber
Using Swerve = 202 calories, 4.1 carbs, 2.1g fiber

Turnip Gratin

2 TBS butter
2 1/2 lbs turnips
1 TBS chopped thyme
1/2 TBS chopped savory
1 1/2 tsp Celtic sea salt
1/8 tsp cayenne
1/2 cup heavy cream
1/2 cup veggie/beef broth
1 cup grated Parmigiano-Reggiano

Preheat oven to 450°F with rack in middle. Melt butter in an ovenproof 12-inch heavy skillet, then cool. Slice turnips paper-thin with slicer, then arrange one third of slices, overlapping tightly, in skillet, keeping remaining slices covered with dampened paper towels. Sprinkle with about a third of thyme, savory, kosher salt, and cayenne. Make 2 more layers.

Cook, covered, over medium heat until underside is browned, about 10 minutes. Add cream and broth. Continue to cook, covered, until center is tender, 20 to 25 minutes.

Sprinkle evenly with cheese, then bake, uncovered, until golden and bubbling, 10 to 15 minutes. Let stand 5 minutes before serving.

NUTRITIONAL COMPARISON:
1 cup Potato = 116 calories, 28 carbs, 4 fiber
1 cup Turnip = 36 calories, 8 carbs, 2 fiber

Click HERE to find the slicer I love!

ADOPTION UPDATE!!!

After 2 1/2 years, we finally have our referrals...yes, I said referrals. We only expected one, but God is placing us with 2 beautiful boys. Micah is just over 1 and Kai is only 1 month old. They aren't blood brothers. We have a lot of information on Micah, who was left at the orphanage by his mother at 9 months. But we don't have any information on the baby, he was abandoned at birth.

We will be traveling sometime in January to sign the court papers (we can then post photos), come home, then return to Ethiopia 3 weeks later to pick them up! I can't wait! A bit nervous too...I don't have anything ready, let alone have 2 of everything!

Thank you to all of you who have purchased my books and have made this dream possible! Without all of you, we wouldn't be able to do this. Thank you! Thank you! Thank you!

Garlic Bread

Are you eating more fiber, taking the right probiotics, magnesium glycinate and still not going #2 everyday? Has your doctor told you that it is fine and that is just how your body is? Well, your doctor is wrong. Everyone should go #2 everyday...it is more important than you think. We are living in a sea of estrogens. When we aren't properly excreting those toxic levels of estrogens, they get stored in our fat cells which is detrimental for weight gain. Fat cells make estrogen and estrogen causes fatty tissue growth. This is a vicious cycle we’d like to avoid. Excess estrogen is excreted in the bowel. When stool remains in the bowel for a longer time, as in constipation, the estrogen is reabsorbed.

Some ways we get too much estrogen is exposure to chemicals that mimic estrogen such as many plastics (microwaving food in plastic dishes or using plastic wraps and containers...like they did in the schools on JAMIE OLIVER's FOOD REVOLUTION) or eating non-organic food. Beef and chickens are typically given potent estrogenic substances (‘super-estrogens’) to make them more productive. Our produce is often laced with these substances.

People develop estrogen dominance as a result of a high-carb low-fiber diet, consuming excess fructose, drinking alcohol, having a "Tired-Toxic Liver (see chapter in Secrets to a Healthy Metabolism), or environmental factors...all of which we have some power to control.

The liver is a filter of sorts. It detoxifies our body, protecting us from the harmful effects of chemicals, elements in food, environmental toxins, and even natural products of our metabolism, including excess estrogen. Anything that impairs liver function or ties up the detoxifying function will result in excess estrogen levels. If your liver is tired and toxic, a special diet plan would be in order to help.

Estrogen is produced not only internally but also produced in reaction to chemicals and other substances in our food. When it is not broken down adequately, higher levels of estrogen build up. This is true for both men and women, although the effects are more easily recognized in men. Alcoholic men with impaired liver function develop a condition called gynecomastia, with estrogenic characteristics including enlarged breasts, loss of male pubic hair, and belly fat.

Some signs of excess estrogen in MEN and WOMEN:
-Migraines
-Low back pain
-Weight gain secondary to insulin resistance
-Belly Fat Accumulation (A "Beer Belly" is really an "Estrogen Belly")
-Fibrocystic breast disease
-Excessive PMS
-Menstrual disturbances--irregular and heavy bleeding
-Endometriosis
-Fibroids
-Ovarian cysts
-Breast Cancer

Correcting Estrogen Dominance involves more than just correcting the estrogen-progesterone balance and supporting the adrenals. It is important to eliminate the factors as much as possible. Exposure to xenoestrogens , insufficient sleep, toxic exposure, poor nutrition (high carbohydrates, low fat/protein intake, low nutrient value), and stress are some common causes. I also have suggestions for supplements to help speed the process of healing.

So, do you feel like you are eating the right way, taking the right supplements and STILL aren't going #2? It is most likely a food allergy! Contact me if you need some individualized meal plans and supplement suggestions.

FYI: Even bar soaps leach estrogen's into our bloodstream. Click HERE to find one that doesn't!

Click HERE to find water bottles that don't leach estrogens.

Craig and I love garlic bread. We use to buy the Pepperidge Farms Garlic Bread and eat the whole thing! Yikes, check out this ingredient list (BOLD = Tran-fats!): Unbromated Unbleached Enriched Wheat Flour [Flour, Niacin, Reduced Iron, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, Margarine [Partially Hydrogenated Soybean Oil, Liquid Soybean Oil, Skim Milk, Cultured Skim Milk, Salt, Mono and Diglycerides and Soy Lecithin (Emulsifiers), Colored with Beta Carotene (a Source of Vitamin A), Vitamin A Palmitate Added], Partially Hydrogenated Soybean Oil, Contains 2% or Less of: Yeast, Salt, Garlic Powder, High Fructose Corn Syrup, Wheat Gluten, Yellow Cornmeal, Malted Barley, Sugar, Vegetable Mono and Diglycerides, Natural Flavor (from Milk Products), Parsley, Enzymes, Citric Acid, Soybean Oil, Autolyzed Yeast Extract, Hydrolyzed Torula Yeast, Xanthan Gum, Extractives of Turmeric (Color) and Annatto (Color). 

I served this "healthified" garlic bread with my lasagna. I knew I was going to be busy that day, so I made it ahead of time and froze it.

"HEALTHIFIED" GARLIC BREAD
6 eggs, separated
1 tsp cream of tartar
1/2 cup unflavored egg white or whey protein
1/4 cup cream cheese, softened
1 garlic clove (or powder)

Separate the eggs, (save the yolks for creme brule) and whip the whites with the cream of tartar for a few minutes until VERY stiff. Very slowly add in whey protein (or egg white protein). Fold the cream cheese and seasonings to the whipped whites. Grease a bread pan very well. Spoon the mixture into the pan and smooth the top with a spatula. Bake at 375 degrees F for 45 minutes until lightly browned. Cool before cutting, then cut into 12 pieces. I also spread a little butter on each piece and rubbed with garlic cloves and sprinkled with Parmesan cheese. I tossed it back into the oven on a broil for 3 minutes until butter was bubbly and lightly browned. Serves 12.

NUTRITIONAL COMPARISON:
Pepperidge Farm Garlic Bread = 170 Calories, 7g fat, 4g protein, 24 carbs, 2 fiber
“Healthified” Garlic Bread = 43 calories, 2g fat, 5.6g protein, 1 carb, 0 fiber

NOTE: Whipping the white properly is tricky, do not under whip or this won’t turn out.

KFC Biscuits and Gravy

Inflammation

One question or complaint is why can't I eat "normal?" Sure, there are people who can eat potatoes and rice and pasta and not be over weight, BUT this doesn't mean they are healthy. I have had a handful of clients who were female, 115 pounds and had very high blood sugar levels and had to be put on insulin. Not only should diabetics and people who want to lose weight limit carbohydrate intake, everyone should. We are all, in an evolutionary sense, predisposed to becoming diabetic. So I want to step you through how fat is stored, but more importantly this is how we become at risk for diabetes and heart disease: 

1) After you eat excess carbohydrates, blood glucose stays higher longer because the glucose can’t make it into the cells of the muscles. This toxic level of glucose is like tar in the bloodstream clogging arteries, binding with proteins to form damaging AGEs (Advanced Glycated End-products) and causing inflammation. This high level of glucose causes triglycerides to go up, increasing your risk for heart disease.

2) Starch and sugar gets stored as fat (remember starch is just glucose molecules hooked together in a long chain; the digestive track breaks it down into glucose... so a sugary and a starch diet are the same thing!). Since the muscle cells aren't getting glycogen (because they basically have a crust over the cells and are considered "resistant"), and since insulin stops the production of the fat-burning enzyme lipase, now you can’t even burn STORED fat! So workout all you want, if you continue to eat oatmeal before your workouts, you will never be a fat-burner, you will remain a sugar-burner and you continue to get fatter until eventually those fat cells become resistant too.

3) If that isn't bad enough, I have more bad news...Insulin levels continue to stay high longer because the pancreas mistakenly believes “if a little is not working, more is better.” NOT GOOD. Insulin is very toxic at high levels, causing cellular damage, cancers, plaque build-up in the arteries (which is why diabetics have so much heart disease) as well as many other inflammation issues such as nerve damage and pain in the extremities. Starch and sugar destroys nerve tissue, causing tingling and retinopathy, which causes you to lose your eyesight.

4) Sorry, but I have more bad news...Our cells become so damaged after a life of cereal and skim milk for breakfast that not only does insulin resistance block glucose from entering muscle cells; the crust we have formed over our cells also blocks amino acids from entering. Amino acids are the building blocks for our muscles that are found in protein. So now you can’t even maintain your muscles. And if that isn't bad enough, our muscles become cannibals
 because your body think there’s not enough stored sugar in the cells, so they send signals to start to consume valuable muscles to make more glucose (sugar)! You get fatter and you lose muscle. 

5) Instead of feeling energetic after you eat, you are tired, and you crave more carbohydrates and since you have less muscle, exercise is getting too darn difficult, and the sad cycle continues.

6) But there is even more bad news... thyroid disorders also happen too. When your liver becomes insulin resistant, it can’t convert thyroid hormone T4 into the T3, so you get those unexplained “thyroid problems”, which continue to lower your energy and metabolism.

If you don't want this to happen, there is good news! Here are some ways to avoid all of this:

1) Lower your carbohydrates. Not only for you, but your kids too! So they don't end up so insulin sensitive like we are!

2) Exercise! Even walking after meals. Moving has a major impact on improving insulin sensitivity since muscles burn your stored glycogen as fuel during and after your workout.

To read more on this, check out my book Secrets to a Healthy Metabolism. Thank you all for your love and support!

My family always has crescent rolls at Thanksgiving. When these came out of the oven, the smell reminded me of a buttery roll on Thanksgiving morning...they tasted great too. The flavor reminds me of my past life of KFC buttermilk biscuits.

Served with Nature's Hollow Jelly

1 cup blanched almond flour
1/4 tsp Celtic sea salt
1 tsp baking powder
4 egg whites
2 TBS butter (cut into pieces)
1 tsp Swerve (optional sweetness)

OPTIONS: add 1 tsp of garlic or your favorite spice.

Preheat oven to 400 degrees F. Grease a muffin pan with coconut oil spray. Whip egg whites until very fluffy. In a separate medium bowl, mix the baking powder (and Swerve if using) into the almond flour. Then cut in the butter and salt. Gently fold in the dry mixture into the whites. Dollop the dough into the muffin tin and bake for 11-15 minutes. Makes 8 servings.

NUTRITIONAL COMPARISON:
KFC Biscuit = 220 calories, 24 carbs, 1g fiber
"Healthified" Biscuit = 113 calories, 3 carbs, 1.5 fiber

This gravy would also be great on top of cauliflower mashed "faux"tatoes on Thanksgiving day.

4 egg whites
1/4 cup wheat free Tamari sauce (or soy sauce)
1/8 tsp dried thyme or poultry spice
1/4 cup organic veggie/chicken broth
2 TBS organic sour cream
1/2 packet Swerve (optional)
Celtic sea salt; pepper to taste

On medium heat cook egg whites mixed with tamari sauce, broth & spices until the eggs are cooked and a bit lumpy. Pour into a blender, add sour cream; sweetener and blend for 1 minute until smooth. Makes 16 servings.

NUTRITIONAL COMPARISON:
Traditional Gravy = 20 calories, 4 carbs, 0 fiber, 1g protein
"Healthified" Gravy = 11 Calories, 0.4 carbs, 0 fiber, 1g protein

Pesto-Rice Stuffing with Roast Turkey

If you like basil, you will love this "rice." The cauliflower sucks up all the flavors from the basil and bacon. It tastes fantastic.

4 cups cooked cauliflower "rice"
1 cup pesto
1/2 cup pine nuts
8- to 10-pound turkey
Butter or coconut oil
Bacon slices

"RICE": Place the cauliflower heads into a food processor (click HERE to find the one I use), pulse until small pieces of 'rice.'

Toss the cauliflower rice with the pesto and pine nuts and stuff the bird lightly. Close the vent and truss the bird. Rub well with butter or olive oil. Place the turkey on its side on a rack in a roasting pan. Cover with slices of bacon and roast at 325° for 1 hour. Turn on other side and roast for another hour. Turn the bird on its back and roast with bacon covering the breast and legs until the bird is tender and done. Baste from time to time.

NUTRITIONAL COMPARISON (per cup):
White Rice = 242 calories, 53 carbs, 0 fiber
Brown Rice =218 calories, 46 carbs, 4 fiber
Cauliflower "Rice" = 28 calories, 3 carbs, 1 fiber

Rueben on "Rye" Bread

2 cups ground flax seeds
1/4 cup coconut flour
1 TBS baking powder
6 eggs (separated)
1/3 cup macadamia nut oil (or butter)
One tsp Celtic sea salt
Added mixed dried herbs (Caraway seed, optional)
1 tsp stevia glycerite

Place the egg whites in a mixing bowl and whip until stiff peaks form. Add the yolks and oil. Place the flax and coconut flour in another bowl and add baking powder, salt and herbs and mix. Add the wet mix to the dry mix and mix thoroughly. Place the mix into a non stick bread tin and bake 375 degrees for 55 minutes. Let completely cool before cutting. Serves 16.

Nutritional Information:
Per Slice = 152 calories, 7 carbs, 6 fiber, (1 effective carbs), 6g protein

Toppings:
Corned Beef
Sauerkraut
Swiss Cheese
Organic Spectrum Mayo

"Risotto" with Brie and Almonds

1/4 cup veggie/chicken broth
3 thyme sprigs, plus 1 tsp leaves
3 TBS coconut oil or butter
1 head cauliflower (about 6 cups)
5 ounce Brie, rind discarded, cut into small pieces
1/3 cup sliced almonds, toasted

"RICE": Place the cauliflower heads into a food processor (click HERE to find the one I use), pulse until small pieces of 'rice.'

Heat butter or oil in a 4-quart heavy saucepan over medium-high heat until foam subsides, then sauté cauliflower with 1/4 teaspoon salt until crisp-tender and golden brown, about 6 minutes. Add thyme leaves and sauté 1 minute. Add broth and briskly simmer, stirring, until broth has been absorbed. Stir in Brie, and salt and pepper to taste. Serve topped with almonds. Makes 6 - 1 cup servings.

NUTRITIONAL COMPARISON (per cup):
White Rice = 242 calories, 53 carbs, 0 fiber
Brown Rice =218 calories, 46 carbs, 4 fiber
Cauliflower "Rice" = 28 calories, 3 carbs, 1 fiber

Pecan Spice Cake & Cream Cheese Frosting

I'm not a big fan of cake, but WOW this one was awesome...but then again, you could put this cream cheese frosting on cardboard to make it taste good. I also made mini cupcakes with the extra batter, and they were a perfect addition to my husband's "bento box" lunch.



CAKE:
3/4 cup butter or coconut oil softened
2 3/4 cups blanched almond flour (OR 1 cup coconut flour)
2 tsp baking powder
1 tsp baking soda
3/4 tsp Celtic sea salt
1 TBS ground cinnamon
1 1/4 tsp freshly grated nutmeg
1 tsp ground ginger
1/2 tsp ground allspice
1/4 tsp ground cloves
1 1/2 cups Swerve (or erythritol and 1.5 tsp stevia glycerite)
3 large eggs (8 eggs if using coconut flour)
1 1/2 teaspoons pure vanilla extract
1 1/2 cups sour cream or coconut cream
3/4 cup pecans, chopped

FROSTING:
3 (8-oz) pkg cream cheese, or coconut cream softened
3/4 cup butter or coconut oil, softened
2-3 TBS unsweetened almond milk
1/4 cup Swerve (or stevia glycerite to taste)

CAKE: Put oven rack in middle position and preheat oven to 350°F. Grease cake pans. Sift together almond flour, baking powder, baking soda, salt, and spices into a large bowl. In another bowl, beat together butter (1 1/2 sticks) and sweetener with an electric mixer at medium-high speed until pale and fluffy, 3 to 5 minutes. Beat in eggs 1 at a time, beating well after each addition, then beat in vanilla. Reduce speed to low, then add flour mixture and sour cream alternately in batches, beginning and ending with flour mixture and mixing until batter is just smooth. Mix in pecans until just combined.

Spoon batter evenly into pans, smoothing tops, then rap pans once or twice to expel any air bubbles. Bake until pale golden and a wooden pick inserted in center of cakes comes out clean, 30 to 35 minutes. Cool 10 minutes in pans on racks. Run a thin knife around edge of pans, then invert racks over pans and reinvert cakes onto racks to cool completely.

FROSTING: Beat together cream cheese, butter, and almond milk in a bowl with clean beaters at medium-high speed until fluffy, 1 to 2 minutes. Sift in sweetener and beat at medium-high speed until frosting is smooth.

ASSEMBLE: Halve each cake layer horizontally with a long serrated knife using a gentle sawing motion. Put 1 layer, cut side up, on a cake stand or large plate and spread with about 3/4 cup frosting. Stack remaining cake layers, spreading about 3/4 cup frosting on each layer and ending with top cake layer cut side down. Spread top and side of cake with remaining frosting (about 3 1/2 cups) and coat side of cake with pecans (1 1/3 cups), gently pressing to help them adhere. Serves 18.

NUTRITIONAL COMPARISON: (per slice)
Traditional Cake = 498 calories, 36g fat, 5g protein, 38 carbs, 1g fiber
"Healthified" Cake = 422 calories, 40g fat, 7.7g protein 6.5 carbs, 2.5 fiber

Baby's First Food

Sadly, parents often think that rice cereal is the first food to introduce to a baby. Avocado and Organic Egg yolks are much healthier for our babies. A recent Swedish study suggests that when infants are given substantial amounts of cereal, they may suffer from low concentrations of zinc and reduced calcium absorption. Dr. David Ludwig of Children's Hospital Boston, a specialist in pediatric nutrition, says some studies suggest rice and other highly processed grain cereals actually could be among the worst foods for infants.

"These foods are in a certain sense no different from adding sugar to formula. They digest very rapidly in the body into sugar, raising blood sugar and insulin levels" and could contribute to later health problems, including obesity, he says.

The lack of variety in the American approach also could be a problem. Exposing infants to more foods may help them adapt to different foods later, which Ludwig says may be key to getting older children to eat healthier.

Avocado makes a great first food for baby due to its texture and creaminess as well as its high nutrient content. Avocados are often called one of nature's perfect foods because they are said to contain everything a person needs to survive. A wonderful "good fat" food for baby's brain and physical development, try an avocado as baby's first food instead of refined cereals. Avocados contain valuable nutrients including 8% of the recommended Daily Value (DV) for folate; 4% DV for fiber and potassium, 4% DV for vitamin E; and 2% DV for iron. A serving of avocado also contains 81 micrograms of the carotenoid lutein and 19 micrograms of beta-carotene. Per serving, avocados have 3.5 grams of unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain.

Organic Egg yolks, rich in choline, cholesterol and other brain-nourishing substances, can be added to your baby's diet as early as four months,1 as long as baby takes it easily. (If baby reacts poorly to egg yolk at that age, discontinue and try again one month later.) Cholesterol is vital for the insulation of the nerves in the brain and the entire central nervous system. It helps with fat digestion by increasing the formation of bile acids and is necessary for the production of many hormones. Since the brain is so dependent on cholesterol, it is especially vital during this time when brain growth is in hyper-speed. Choline is another critical nutrient for brain development. The traditional practice of feeding egg yolks early is confirmed by current research. A study published in the June 2002 issue of the American Journal of Clinical Nutrition compared the nutritional effects of feeding weaning infants 6-12 months of age regular egg yolks, enriched egg yolks, and an otherwise normal diet. The researchers found that both breastfed and formula-fed infants who consumed the egg yolks had improved iron levels when compared with the infants who did not. In addition, those infants who got the egg yolks enriched with extra fatty acids had 30 percent to 40 percent greater DHA levels than those fed regular egg yolks. No significant effect on blood cholesterol levels was seen.

The best choice for baby is yolks from pasture-fed hens raised on flax meal, fish meal, or insects since they will contain higher levels of DHA. Why just the yolk? The white is the portion that most often causes allergic reactions, so wait to give egg whites until after your child turns one. Don't neglect to put a pinch of salt on the egg yolk. While many books warn against giving salt to babies, salt is actually critical for digestion as well as for brain development. Use unrefined salt to supply a variety of trace minerals. Around four months is a good time to start offering cod liver oil, which is an excellent source of the omega-3 fatty acids DHA and EPA (also important for brain develoment) as well as vitamins A and D. Start with a 1/4 teaspoon of high-vitamin cod liver oil or 1/2 teaspoon regular dose cod liver oil, doubling the amount at 8 months. Use an eye dropper at first; later baby can take cod liver oil mixed with a little water.

If you are interested, I have an online class called "HEALTHY FAMILY." To watch this helpful class, please email me at mariamindbodyhealth@gmail.com


Baby Kai's "JUICE"

Nope, this isn't apple juice... it is bone broth (recipe Here)! I make a pot for him once a week to put into his bottle. When he sees this when he wakes up his legs start to kick a mile a minute! He LOVES this stuff!

Bone broths are ...one of the most nourishing foods. It is so medicinal that if I could bottle up into a pill, the pharmaceutical companies would be broke.

Because broth can be regarded as a liquefied form of the important components of bones, the medicinal benefits of bone broth are attributed to the exceptionally high levels of minerals and amino acids. In fact bone broth can be considered both a high quality multi-mineral and protein supplement.

1. HYDROPHILIC COLLOIDS: Stock is also awesome because it has hydrophilic colloids. Raw foods are colloidal and are hydrophilic, meaning that they attract liquids. This is important because when we eat a salad or other raw food, the hydrophilic colloids attract digestive juices for rapid and effective digestion. Colloids that have been heated are usually hydrophobic (meaning they repel liquids, making cooked foods harder to digest). However, the gelatin in meat broths has the special property of attracting liquids even after it has been heated. A good visual is Jell-O, the gelatin attracts water to form desserts, which allows it to attract digestive juices to the surface of cooked food particles.

2. CROHN'S and COLITIS: Broth contains gelatin, which aids in digestion and works amazing as a treatment of intestinal disorders, including hyperacidity, colitis and Crohn’s disease because it heals the intestinal wall. Many clients of mine have Colitis, leaky gut, diverticulitis, Crohn’s or other intestinal problems. By supplementing with broth and other key supplements (such as l-glutamine) we can strengthen the intestinal walls, which also supports our immune system. Babies had fewer digestive problems when gelatin was added to their milk. It enhances digestion by attracting digestive juices to food in the gut. It also calms and soothes the gut lining. Gelatin should be the first therapeutic food for anyone suffering from digestive conditions affecting the intestines.

3. Collagen is a protein extracted in broth through the breakdown of bone and cartilage during the cooking process and is referred to as gelatin. The quality of broth is usually determined by the amount of gelatin it contains. The gelatin in broth is also useful for the treatment of anemia and other blood disorders, like diabetes, muscular dystrophy and even cancer.

4. AMINO ACIDS: Although gelatin isn't a complete protein, (it only has the amino acids arginine and glycine in large amounts) it acts as a protein sparer, allowing the body to more fully utilize the complete proteins that are taken in. So if you are someone who can't afford large amounts of meat in your diet, gelatin-rich broths are great to help boost protein absorption.

5. MINERAL ABSORPTION: Healthy bone tissue is naturally high in minerals (calcium, magnesium, phosphorus, potassium) which provide a healthy bone structure, nervous system as well as hormone balance. Fish stock will also provide iodine which is essential for a healthy thyroid. Broths made from fish bones will also provide iodine. The gelatin in broth strengthens digestion which helps you absorb more nutrients. Gelatin helps people digest milk and dairy products.
"Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.” Sally Fallon Morell

6. JOINT HEALTH: Since the gelatin is derived from cartilage a huge benefit of broth is that it provides an awesome source of glucosamine and chondroitin. These nutrients are essential for regaining joint health.

NOTE: When making bone broth using an acid like organic vinegar helps extract more minerals from the bones. The extracted minerals then become the alkalinizing agents to neutralize the acidity of the broth. I use coconut vinegar. Coconut vinegar exceeds all other vinegars in amino acids, vitamins and mineral content. It is also a FOS (prebiotic that promotes digestive health). Don't worry, it doesn't taste like coconut! Click HERE to find.

Cauliflower Gratin and Inflammation = Disease

Inflammation

Cauliflower is such a versatile veggie! You can use it for so many things! Inflammation is the stem of all diseases. One question or complaint is why can't I eat "normal?" Sure, there are people who can eat potatoes and rice and pasta and not be over weight, BUT this doesn't mean they are healthy. I have had a handful of clients who were female, 115 pounds and had very high blood sugar levels and had to be put on insulin. Not only should diabetics and people who want to lose weight limit carbohydrate intake, everyone should. We are all, in an evolutionary sense, predisposed to becoming diabetic. So I want to step you through how fat is stored, but more importantly this is how we become at risk for diabetes and heart disease: 

1) After you eat excess carbohydrates, blood glucose stays higher longer because the glucose can’t make it into the cells of the muscles. This toxic level of glucose is like tar in the bloodstream clogging arteries, binding with proteins to form damaging AGEs (Advanced Glycated End-products) and causing inflammation. This high level of glucose causes triglycerides to go up, increasing your risk for heart disease.

2) Starch and sugar gets stored as fat (remember starch is just glucose molecules hooked together in a long chain; the digestive track breaks it down into glucose... so a sugary and a starch diet are the same thing!). Since the muscle cells aren't getting glycogen (because they basically have a crust over the cells and are considered "resistant"), and since insulin stops the production of the fat-burning enzyme lipase, now you can’t even burn STORED fat! So workout all you want, if you continue to eat oatmeal before your workouts, you will never be a fat-burner, you will remain a sugar-burner and you continue to get fatter until eventually those fat cells become resistant too.

3) If that isn't bad enough, I have more bad news...Insulin levels continue to stay high longer because the pancreas mistakenly believes “if a little is not working, more is better.” NOT GOOD. Insulin is very toxic at high levels, causing cellular damage, cancers, plaque build-up in the arteries (which is why diabetics have so much heart disease) as well as many other inflammation issues such as nerve damage and pain in the extremities. Starch and sugar destroys nerve tissue, causing tingling and retinopathy, which causes you to lose your eyesight.

4) Sorry, but I have more bad news...Our cells become so damaged after a life of cereal and skim milk for breakfast that not only does insulin resistance block glucose from entering muscle cells; the crust we have formed over our cells also blocks amino acids from entering. Amino acids are the building blocks for our muscles that are found in protein. So now you can’t even maintain your muscles. And if that isn't bad enough, our muscles become cannibals
 because your body think there’s not enough stored sugar in the cells, so they send signals to start to consume valuable muscles to make more glucose (sugar)! You get fatter and you lose muscle. 

5) Instead of feeling energetic after you eat, you are tired, and you crave more carbohydrates and since you have less muscle, exercise is getting too darn difficult, and the sad cycle continues.

6) But there is even more bad news... thyroid disorders also happen too. When your liver becomes insulin resistant, it can’t convert thyroid hormone T4 into the T3, so you get those unexplained “thyroid problems”, which continue to lower your energy and metabolism.

If you don't want this to happen, there is good news! Here are some ways to avoid all of this:

1) Lower your carbohydrates. Not only for you, but your kids too! So they don't end up so insulin sensitive like we are!

2) Exercise! Even walking after meals. Moving has a major impact on improving insulin sensitivity since muscles burn your stored glycogen as fuel during and after your workout. 

Here is a partial sample of my charts in my books and cookbooks.

Potato Substitutions (Per Cup)
FOOD	Rate	Carbs	Sugars	Fiber	Calories
Potato	Bad	28	2	4	116
Sweet Potato	Bad	27	6	4	114
Cauliflower	Best	3	1	1	28

Rice Substitutions (Per Cup)
FOOD	Rate	Carbs	Sugars	Fiber	Calories
White Rice	Bad	53	0	0	242
Brown Rice	Bad	46	0	4	218
Quinoa	Bad	39	0	5	222
Wild Rice	Bad	35	1.2	3	166
Cauliflower Rice	Best	3	1	1	28

Craig had this wonderful dish at a restaurant while in Chicago. I thought it would be a great addition for Thanksgiving dinner!

NOTE: If you would like to make this dairy free, use soft goat cheese in place of the cream cheese and use hard goat cheese in place of the fontina and cheddar cheese.

"HEALTHIFIED" GRATIN
2 large heads cauliflower, cut into 1-inch florets
4 TBS butter or coconut oil (divided)
1 tsp Celtic sea salt
2 tsp dry mustard
1 cup veggie/chicken broth
3 ounces cream cheese (or soft goat cheese)
2 cups freshly grated fontina cheese (or other soft white cheese)
2 cup freshly grated sharp cheddar (or hard goat cheese)
Freshly ground black pepper, to taste
3 TBS freshly grated Parmesan cheese (if desired)

OPTION 1: Preheat oven to 400 degrees and line a baking sheet with foil. In a large bowl, combine cauliflower, 2 TBS melted butter, salt and toss to combine. Place on baking sheet and roast until desired degree of tenderness (about 10 minutes for crisp tender, 20 for very tender). Remove from oven and place cauliflower in gratin pan. (I liked this way better because I love the "caramelized" flavor cauliflower can have).

OPTION 2: Bring a large pot of chicken broth to a boil. Place cauliflower in the broth and boil for 5 minutes or until tender. Remove from heat and strain the cauliflower well. Place in gratin pan. (Craig liked this way better because it was a soft and tender cauliflower that reminded him of a potato).

Meanwhile, in medium sauce pan over medium low heat, melt 2 TBS butter. Whisk constantly until starting to lightly brown, about 2 minutes, and slowly add chicken broth and cream cheese. Once completely combined, add shredded cheese and stir to combine until smooth.

Pour cheese mixture over top of cauliflower, sprinkle Parmesan cheese on top if using, and place in oven on middle rack. Turn broiler on low and cook until cheese sauce bubbles slightly. Remove from oven and serve immediately. Serves 8.

NUTRITIONAL COMPARISON:
Using Potatoes: 499 calories, 49.3 carbs, 4.4 fiber
Using Cauliflower: 332 calories, 3.8 carbs, 1.7 fiber