Cheesy Baked Cauliflower and Malai Shrimp Curry

Cauliflower is an excellent potato replacement! [Recipe thanks to Maria Emmerich “The Art of Healthy Eating”]. My mom made this last year and it was a nice light curry dish, I’m not too fond of curry yet and I loved this, so give it a try. And the cheesy cauliflower is so warm and for someone who loves potatoes its pretty sneaky.

Ingredients:

Cauliflower:

1 head of cauliflower

3oz cream cheese softened and chopped into small pieces2-4 oz smoked Gouda Cheese grated

2 T coconut oil

2-3 cloves garlic minced

 

Shrimp:

16 shrimp

1 t chili powder

1/4 t turmeric powder

1 t sea salt

3 T coconut oil

1 clove minced garlic

1/2 t curry powder

1/2 c onion, chopped

1 tomato, diced

2 t coriander powder

1 T Garam masala

1 t cumin powder

1 c almond milk

Cauliflower:

Preheat oven to 400 degrees. Pull leaves off of the cauliflower base. Cut off the lower part of the stem. Cut up into wedges with flat sides so it carmalizes. Put oil on pan, add cauliflower and minced garlic, stir. Take out little pieces, will burn if keep on, put them in a bowl with oil, then add them half way later. Cook for 30-45 min. When It’s just about done, take out of oven, chop with a spatula into bite size pieces. Sprinkle half with cheese and then put the other 1/2 of cauliflower on top. Return to oven for 5 minutes to melt cheese. Stir and put in serving bowl

Malai Shrimp:

Peel and clean shrimp. Marinate shrimp with chili powder, turmeric and 1/2 t salt. Set aside. In a large pan heat oil. Add ginger, curry and onions. Sauté onions till they become translucent. Add tomatoes, coriander, turmeric, garam masala, cumin and 1/2 t salt. Cook until a nice aroma and all the ingredients are well cooked. Add marinated shrimp, sauté until cooked through (about 4 minutes). Add the almond milk and bring to boil. Serve next to cauliflower or over rice.

[Tradition Malai: 505 calories, 44 g carbs

Healthified Malai (this recipe): 335 calories, 7 g carbs]

Munch Safely,
G

Spinach Parmesan Quinoa

 

Ingredients
1/2 onion, chopped

2 cloves garlic, finely chopped

1 tbsp olive oil

salt and pepper

1 cup quinoa

2 cups chicken stock

2 handfuls baby spinach

1/2 cup grated parmesan cheese

Directions
1. Heat olive oil over medium heat in a medium saucepan. Add onion and saute for 5 minutes. Add garlic and saute for 1 more minute. Season with salt and pepper. Add quinoa and saute for about 2 more minutes.

2. Stir in chicken broth and bring to a boil. Reduce heat to low and simmer covered for about 15 minutes until liquid is absorbed.

3. Add spinach to the pan, cover for a couple of minutes to allow the spinach to wilt

4. Once spinach starts to wilt, stir into quinoa and stir in parmesan. Serve immediately.

*at the end I threw in a half of an avocado!

Munch Safely,

G

Crab Salad

My mom made this one night, she got it from the incredibly talented Maria Emmerich!

Ingredients

2 pounds fresh asparagus spears, trimmed

4 red peppers, sliced

1/2 pound  bacon strips, diced

1 pint grape tomatoes

Celtic sea salt and pepper to taste

1 pound crabmeat, flaked (I found mine at Sam’s)

2 TBS freshly squeezed lemon juice

3 TBS  olive oil

1 clove garlic, minced

OPTIONAL: hard boiled eggs

Directions

Cut the asparagus and peppers into 2 inch pieces. Cook the bacon in a large, deep skillet over medium-high heat until crisp, about 10 minutes. Add in the asparagus, peppers, tomatoes, crab to the bacon (and grease from the bacon) and cook until veggies are crisp tender. Transfer to a large mixing bowl. Whisk the lemon juice, oil, and 1 minced clove garlic together in a small bowl; season with salt and pepper. Pour the dressing over the salad and toss to coat. Makes 10 servings.

[NUTRITONAL COMPARISON (per serving)
Using Imitation Crab = 173 calories, 13 carbs, 2.8g fiber
“Healthified” Salad = 163 calories, 6 carbs, 2.8g fiber]

Vitamin C Smoothie

This smoothie is packed with antioxidants and vitamin C, and ohh so sweet…

1/2 peeled grapefruit

1/3 c frozen blueberries

1/3 c raspberries

2 T ground flaxseed

A couple small kale leaves

4 oz spinach

1/2 banana

Splash of water and almond milk

1/2 c pineapple

Makes a little under 24 oz!

Munch Safely,

G

 

Cod Cakes

This recipe is so delicious, it’s an Aunt Carolyn original. My Aunt Carolyn is one of THE most vivacious, fun and inspiring people I know. I am so blessed to be related to her and love every time she visits or I get to go see her in Racine, WI. She always knows the latest food and health trends

Ingredients
1 lb. cod, cut into large chunks

1/2 t salt

1/4 c chopped parsley

1 egg yolk and 1 large whole egg, beaten

1 T Dijon mustard

1 T lemon juice

1/4 c + 2 T bread crumbs (use more Panko Japanese bread crumbs)

3 scallions, minced

1/4 t pepper

1/4 c coconut oil

Directions
1. Salt and steam fish in a pan filled with 1/2 inch of water

2. After fish is cool, flake it in a bowl

3. Stir all other ingredients in a bowl, except half of the bread crumbs and the oil

4. Form 5 cakes and coat with remaining bread crumbs. Use 3 1/2″ Diameter metal cylinder to form. Sprinkle bottom with bread crumbs, put in fish mixture and top with bread crumbs

5. Head the oil in a nonstick pan over medium heat and then add the cakes

6. Cook 2-3 minutes on each side

7. Drain on paper towels

Also to view the Ranch dressing recipe on the salad above, find in previous posting CLICK HERE

Munch Safely,

G

Gluten Free, Zucchini and Venison Spaghetti

Ingredients:

Rice noodles

Quinoa noodles

Jar of pasta sauce

1/2 Yellow onion

1/2 zucchini

Directions
Boil a mixture of the two pastas, quinoa noodles and brown rice noodles. GLUTEN FREE! Then heat a whole jar of tomato sauce. Saute yellow onion and a pound of venison. Chop up zucchini and throw in sauce pan with onion and venison. Add everything together except noodles. Once cooked add on top of al dente pasta!

Munch Safely,

G

Chicken Fajitas

Ingredients

1 sliced red pepper

1 c kale

1/2 sliced onion

2 chicken breast

4 T corn bean salsa

2 Ezekiel Tortillas

1/2 c mozzarella cheese

Saute vegetables in Coconut Oil. Cook free range chicken breast, then slice. Heat up tortilla in oven, add all the ingredients on tortilla and enjoy!!

Munch Safely,

G

Frittata: Breakfast Fit For A Queen

Beautiful espresso made in my mothers china

Ingredients for Frittata:

10 eggs (2/people)

1/2 onion chopped

1 c mozzarella cheese

1 red pepper chopped

1 c mushrooms

2 c broccoli

1 T coconut oil

dash of nutmeg

[Serves a little more than 5 people]

Directions:

Cut up all vegetables, saute together in pan with coconut oil. Preheat the broiler. Beat eggs into large bowl and beat lightly with a fork. Add salt and pepper, nutmeg vegetables and half the cheese and beat lightly to combine. in ovenproof nonstick skillet, heat the oil over medium heat. Add the egg mixture. Reduce the heat to low and cook unstirred for about 5 minutes. Sprinkle with remaining cheese.Place pan under broiler for 2 minutes or until top is puffy and golden. Remove the frittata from the broiler and let cool in the pan for 2 minutes. Serve immediately.

[Sided with grapefruit, Ezekiel toast, mixed fruit]

Munch Safely,

G

Squash, Cauliflower and Meatball Madness

This is another great recipe my mom made when I was living at home for a couple months. [Recipe courtesy of “Low Carbing Among  Friends”] She is such an amazing cook and could seriously make a living off of her made stovetop skills.

Ingredients

Cauliflower:

1 head of cauliflower

3oz cream cheese softened and chopped into small pieces

2 T coconut oil

2-3 cloves garlic minced

Squash:

1 carnival or acorn squash

Meatballs:

1 1/4 lb ground turkey

1 lb ground beef

1/2 medium onion, finely chopped

1/4 c coconut flour, sifted

2 t Chinese five spice powder (buy it)

1/2 t salt

1/4 t freshly ground pepper

1/4 c chicken broth

1 large egg, lightly beaten

2 T butter

1 T olive oil

1/2 c water

2 T soy sauce

1 T minced ginger

1 T arrowroot starch

Cauliflower:

Preheat oven to 400 degrees. Pull leaves off of the cauliflower base. Cut off the lower part of the stem. Cut up into wedges with flat sides so it carmalizes. Put oil on pan, add cauliflower and minced garlic, stir. Take out little pieces, will burn if keep on, put them in a bowl with oil, then add them half way later. Cook for 30-45 min. When It’s just about done, take out of oven, chop with a spatula into bite size pieces. Sprinkle half with cream cheese and then put the other 1/2 of cauliflower on it. Return to oven for 5 minutes to melt cream cheese. Stir and put in serving bowl.

Squash: Cut squash in half, take seeds out. Put in pan covered with wax paper. Add inch if water on bottom of pan. Cut side up. Bake on 375 degrees until done (45-60 min).

Meatballs: In large bowl, mix turkey, beef, onion, coconut flour, five spice powder, salt and pepper until combined. Add chicken brith and egg and mix using hands until mixture resembles sticky dough. Form into 1 inch diameter meatballs and divide between two 13 x 9 in glass or ceramic baking dishes. Bake in 350 degree oven 20 min.

In large skillet, melt butter with oil over medium-high heat. Add meatballs and sauté 3 minutes until brown on all sides

Glaze: in small bowl, whisk together water, soy sauce, ginger and arrowroot starch. Add mixture to meatballs in skillet and stir 1 minute, until meatballs are glazed and sauce has thickened. Place meatballs in cauliflower and aver next to squash seasoned with brown sugar.

Munch Safely,

G