Roasted Cauliflower

I’ve never had to wear 3 pairs of socks with my Uggs — until today.  Man it’s cold in Oakland, CA.  I’ve been living out here for almost 10 years now but my body is still, and probably will always be, adapted to hot Los Angeles weather — where I was born and raised. Yep I’m a #Lakerfan and I #bleedpurpleandgold.

Thank goodness for this hot cup of Peppermint tea keeping me warm.  Ladies and gentlemen, I think I’ll be alright.  On to the good stuff…

I didn’t know cauliflower was hated by so many people.  Personally, over the years I have come to enjoy this white flowery looking cruciferous vegetable.  In fact, it is one of my favorites because I get to make delicious recipes with it such as roasted cauliflower and mashed cauliflower aka “I-can’t-believe-it’s-not-mashed-potatoes.”  I am slowly winning over new fans of cauliflower when I share with them this roasted cauliflower dish.  If you are not a vegetable lover and are looking for a way to get more veggies into your daily meals, this roasted cauliflower recipe will soon become a favorite.

If you really want to increase your health food game, include at least 2-3 servings of cruciferous vegetables each week. Crucifers are often touted as “the superfoods” of vegetables.  They include broccoli, Brussels sprouts, cauliflower, kale, collard greens, and bok choy.  A listing of cruciferous vegetables’ benefits include:

  • Lowers risk for cancer
  • Reduces oxidative stress
  • Detox support
  • Rich in antioxidants
  • Anti-imflammatory
  • Promotes fat loss
  • Reduces cardiovascular risk
  • Supports immune health

ROASTED CAULIFLOWER

Ingredients

  • 5 cups cauliflower (one medium-sized crown)
  • 3 Tablespoons olive oil
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 2 Tablespoons fresh chives, chopped
  • 1 teaspoon lemon zest OR 1/4 teaspoon dried lemon peel

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Roasted Cauliflower Ingredients

Roasted Cauliflower Ingredients

Instructions

1.  Preheat oven to 425 degrees.

2.  Cut cauliflower into 1.5 inch pieces keeping them as uniform as possible.

3.  Toss cauliflower, olive oil and salt and pepper together in a bowl.

Cauliflower raw - tossed

Cauliflower raw – tossed

4.  Place in one layer on lightly greased cookie sheet and bake for 12 minutes then take out and mix around each piece to ensure uniform roasting.

Raw Cauliflower on Baking Sheet

Raw Cauliflower on Baking Sheet

5.  Put back into oven for 12 minutes watching closely for light golden brown color.

6.  Place back into bowl and toss with chives and lemon zest.

Roasted Cauliflower - Done

Roasted Cauliflower – Done

roasted cauliflower - up close

Roasted Cauliflower – al dente

Serve as a side dish or eat cold as a snack. Either way, you can’t go wrong.

Makes 2-3 servings. 

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How to Make Deviled Eggs (no Mayo)

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Forget retail therapy.  Grocery shopping is my therapy. Ask me what I want for my birthday and I’ll excitedly blurt out “a giftcard to Wholefoods or Trader Joe’s, please!”  Yep ask my mom, she’ll vouch.

True story, this is how a recent conversation went with a new guy I’m dating:

Him: what did you do today?

Me:   I went shopping! <extra exhilaration in my voice>

Him:  oh really, what did you get?

Me:  oh…ummmmm…kale…aaaannnnd… someotherstuff.  Yeah…I just went to the grocery store, no big deal. So what’s up with you?  <quickly changed that subject!>

I wasn’t ashamed or nothing. Just felt it was too early in our dating history to fully reveal my foodie-behavior-weirdness.  Baby steps.

But back to the meat of the conversation:  I can literally walk into the grocery store to pick up one item and walk out an hour later with a bag full of knock-your-socks-off goodies (I mean groceries).  It doesn’t help that the Whole Foods and the Trader Joes are both literally just a 15 minute walk from my home.  But honestly, I’m not complaining.  I’ll take the grocery store over the GAP allday, anyday, everyday.

So for those of you who love eggs like me and enjoy making meals using eggs as a main ingredient, then you’ll love my original recipe for deviled eggs.  It uses avocado in place of mayonnaise which cuts the inflammation-causing rancid* oil content to zero.

Avocados are full of heart healthy monounsaturated fats which helps keep your mind sharp and your waistline slim and trim. Sounds good to me.

*soybean oil will make you fat

No-Mayo Deviled Eggs

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Ingredients:

-Boiled Eggs (we used 12 but you can use as many as you like)

-1-2 Ripe Med-Large Avocados, seed removed (pre-mashed if you prefer a creamier deviled egg)

-1 Tablespoon of Olive Oil

-1 Tsp of Himalayan Sea Salt

-1/2 Tsp of Black Pepper

-1/2 Lime to squeeze into mix and enhance flavor

-1/8 tsp cayenne pepper

–  crumbled bacon pieces (optional)

–  chopped fresh cilantro or parsley or basil (optional)

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Instructions

1.  Boil the eggs and then let them cool in cold water (makes it easier to remove the shell).

2.  De-shell the eggs then cut each egg in half lengthwise.

3.  Get a bowl.  Scoop the yellow egg yolks into the bowl.  Remember to keep the egg whites.

4.  In the bowl, add the avocado (pre-mashed or not)

5.  Add all other ingredients and mix n mash everything until creamy.  A few small chunks of avocado is fine if you like it that way (like I do).

6.  Once mixed, scoop the filling into the egg whites.

7.  Top your deviled eggs with bacon and herb of choice.

8.  YUM – eat up.

avocado deviled eggs

BONUS:  COOKING VIDEO – watch me prepare avocado deviled eggs.  And you’ll see how I cannot pronounce cayenne.  Sounds more like Kanye.  (sorry Mr. West).

Almond Butter Chocolate Chip Cookies (Grain-free, Dairy-free)

Almond butter chocolate chip cookies (Free of dairy, grain, soy)

Love is in the air:  Valentine’s Day is right around the corner which means millions of people will spend countless dollars on chocolates, flowers, and cards to show that special person how much they are loved.  Personally, I’d rather my guy treat me to an experience in which we can share together and recall the memories for years to come;  material things pale in comparison.

One way to show your love and appreciation for your loved one is to prepare dinner for the two of you to enjoy together. Set the mood by dimming the lights.  Getting physical in the kitchen can ignite the slow burn later that night, if you know what I mean.  Consider serving your lover this easy salmon entree.  Or if red meat is more your speed, this rib-eye steak recipe will satisfy completely. After the main course, serve these cookies up warm, fresh out of the oven.  Then get on with the intimate festivities planned the rest of the night – satisfaction guaranteed!

These cookies are a dream come true for someone looking for a sweet, soft, chewy, decadent treat without dairy, grain, and soy.  If you have food intolerances or health reasons to avoid dairy, gluten and soy, make sure to choose a chocolate chip brand that does not contain these common allergens.  Enjoy Life chocolate chips are dairy-free, gluten-free and soy-free.  Score!

Bonus:  cooking video!! Because sometimes we prefer videos over words…

Almond Butter Chocolate Chip Cookies

Makes 25 cookies.

Ingredients

.almond butter chocolate chip cookie ingredients

Instructions

1.  Preheat oven to 350 degrees.  Grease the baking sheet with a small pat of coconut oil.

2.  In a large bowl, stir together almond butter, coconut oil, and honey.  Beat in egg and vanilla.

wet ingredients w/ egg & vanilla

wet ingredients w/ egg & vanilla

3.  In a small bowl, combine almond meal and baking soda.  Stir dry ingredients into wet ingredients and mix well.

dry ingredients mixed together

dry ingredients mixed together

mixing wet and dry together

mixing dry with wet ingredients

batter mixed

addictive cookie batter!

4.  Scoop the dough 1 tablespoon at a time and roll into balls.  Set the balls on the baking sheet and flatten them with a fork.  Bake for 10 minutes until the edges just start browning.  Becareful not to overbake or they will be dry.

rolled into balls, flatten with fork  on baking sheet

roll into balls, flatten with fork

cookies baked on cookie sheet

cookies baked on cookie sheet

cookies n coconut milk

cookies with ice-cold coconut milk (truly hits the spot!)

that's one large yummy bite

that’s one large yummy bite

What do you think? Comment below because I really want to hear from YOU about the foods I prepare & share, from my kitchen to yours.  

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If you are like me,  you drool over food pics. No shame tho right? K cool, follow me on Instagram

Slow Cooker Cream of Celery Soup

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I was just thinking about celery the other day (random, I know).  It hit me suddenly: celery doesn’t get the same recognition as most other vegetables.  Unlike kale, spinach, and beets, there’s really not many recipes where celery takes the lead role. Like a nerd in high school PE class, celery would almost never be the first, second or third option when vying for “main vegetable” role in a dish.  Instead, celery usually plays the extra — an ingredient in a recipe that you won’t feel too badly about omitting if you forget to pick it up from the store i.e tuna salad anyone?  With this recipe, celery finally gets the accolade it deserves.

Celery is fairly bland compared to most other pungent vegetables but it packs a powerful punch in terms of health benefits.  Celery supports the immune system, lowers blood pressure, regulates cholesterol, increases cancer prevention, vital detoxifier, anti-inflammatory, and perfect addition to any weight loss plan due to its low calories and high fiber content.  

I had the ingenious idea to incorporate celery as a main ingredient in a recipe because I went out and bought a large head of it.  Oddly, I only wanted to use it in a fruit/vegetable portrait to include in my food photo inventory — I had no intention of cooking it.  But as it sat in my refrigerator day after day patiently waiting for my nourishment, it gave me the clever idea of concocting a recipe for cream of celery soup. Afterall, any food with the word cream in it is worth trying.

Before today, I have never eaten cream of celery soup for similar macho reasons mentioned in the intro above.  After today, cream of celery soup will be included in the rotation of soups I love to eat.  Light, yet filling, with a slight touch of sweetness, the creamy delicate flavors come together perfectly for a comforting winter soup.  Celery has stolen the spotlight!

Slow Cooker Cream of Celery Soup

Serves 3-4.

Ingredients

  • 3 cups of chopped celery
  • 1 cup chopped carrots
  • 1 medium onion, chopped
  • 2 cups bone broth or store-bought stock
  • 1 tablespoon ghee  (butter or coconut oil works too)
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 cup canned coconut milk (full fat)

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Instructions

1.  Put all ingredients expect coconut milk in slow cooker.

2.  Cover and let cook on high for 3 hours (or on low for 5 hours).

3.  Let cool then add milk.

4.  Blend until smooth with hand blender, or in batches in a regular blender.

slow cooker cream of celery soup

P.S.  This was the first time I used the hand blender I got for Christmas.  If you don’t have a hand blender but love preparing pureed soups, you must get one asap.  It.will.change.your.life.  Nothing fancy — a simple, reasonably priced hand blender will do the trick.

If you are like me,  you may be prone to drool over food pics. No shame tho right? K cool, follow me on Instagram

Superbowl Sunday Spinach Artichoke Dip

Superbowl Sunday is less than a week away. Although my team, the Raiders…my poor Raiders, aren’t representing this year I am juiced for the shenanigans that are likely to take place at the super bowl viewing party. You see, for the past five years or so I have watched the game at a friends gathering. There ends up being at last 15 ppl huddled around the big screen TV in the living room screaming, laughing and cursing at the screen as the two best football teams battle it out for the championship.

At these parties there is food and drinks galore. Chips. Dip. Pizza. Beer. Subs. Cookies. Soda. You name it, they have it.

There is no reason to miss out on the festivities even while eating clean. This spinach artichoke dip will be the highlight at your next superbowl party. Whip it up in record time and take it along with you to your superbowl viewing party.  Serve it up alongside raw carrots, celery, and plantain chips for a nice crunch effect.  And if the mood strikes you to drink (and it will), then make vodka soda with a squeeze of lime for prime indulgence for its ability to get you buzzed with just a minimal amount of calories and sugar.

Touchdown!

Recipe credit: PaleOMG

Spinach Artichoke Dip

(serves 4-6)

Ingredients

    • 2 (14ounce) cans artichoke hearts, chopped (use 1/4 cup of liquid, discard the rest)
    • 16oz frozen spinach
    • 1 cup cashews,raw or dry roasted
    • 2 tablespoons olive oil
    • 1 tablespoon garlic powder
    • 1 teaspoon onion powder
    • 1 teaspoon dried basil
    • 1 teaspoon sea salt
    • ½ teaspoon black pepper
    • ¼ teaspoon cayenne pepper
    • 2 ounces goat cheese

Instructions

  1. Add frozen spinach and artichokes to large saucepan over medium heat and sprinkle with just a bit of salt.
  2. While your spinach thaws and artichokes warm up, pull out your handy dandy food processor.
  3. Place cashews in food processor and turn on. Grind until your cashews become a flour then begin to pour in your olive oil until you get a creamy consistency. Kind of like a super creamy cashew butter.
  4. Once your spinach is completely thawed and it’s all good and warm, drain the excess water from your saucepan and add spinach and artichoke to a large bowl.
  5. Add your creamy cashews, goat cheese and seasons to the bowl and mix thoroughly.
  6. Serve with , plantain chips, sweet potato chips and/or veggies!

spinach artichoke dip_3

Spinach Artichoke Dip with sweet potato chips

Spinach Artichoke Dip with sweet potato chips

Chocolate Avocado Pudding (Dairy-free)

Ladies, why must we crave chocolate during that precious time of the month?  I’m not even a huge chocolate fan but on days leading up to my monthly menstrual flow, I crave chocolate, almost without fail — I can’t eat or think about eating anything else. Thankfully, all I need is a little bit then, magically, all becomes well again, cravings turn off.

Turns out chocolate cravings may be linked to changing hormonal levels prior to a woman’s menstrual cycle.  In addition, chocolate contains the trace mineral magnesium, which may be low in women prior to and during the monthly flow which may explain the body’s sudden urge for a sweet chocolate treat.  Magnesium is an alkaline earth metal which helps in bone growth and has a vital role in normal functioning of muscles. It is also helpful in reducing menstrual pain.

Chocolate can be a healthy choice when its in its darkest form which is higher in antioxidants and minerals and lower in sugar, carbohydrates and additives than milk or white chocolate.  For the best health benefits, go for varieties that offer 70% or higher cacao.

This chocolate avocado yogurt recipe is the perfect indulgence.   It uses pure unsweetened cocoa and is sweetened with a touch of raw honey.  Make sure to choose raw honey which contains a mix of vitamins and digestive enzymes – important nutrients that commercial supermarket, pasteurized honey lacks.

This dairy-free chocolate avocado pudding is a delightful creamy, smooth, and  chocolaty decadence that will leave you happy, satisfied, and guilt-free.  Ladies, embrace the goodness.

Chocolate Avocado Pudding

Ingredients

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Instructions

1.  Add all ingredients to food processor and process until creamy and smooth.

2.  Spoon into bowl. Eat.

choco avocado pudding

Serves 2.

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Bacon Topped Avocado Snacks (with Cooking Video!)

I don’t know about your high school ten year reunion, but I do know about mine.  I recently mustered up the energy, courage, and finances to take a trip down to Los Angeles for my HS reunion.

I had no idea what to expect; didn’t know if I would even recognize anyone.  Facebook attempts to keep me updated on what everyone has been up to but my lack of desire to quietly “click” into the lives of others in whom I haven’t spoken to is a real situation.  In other words, I’m busy!

Because of my fb interaction failings, I knew I needed to show up to the reunion if I wanted updates on my old HS friends.  I am happy I went!  Great conversations, fine wine, awesome location in Culver City…. The food wasn’t the most nutritious but it was made using the freshest ingredients.  I’d like to describe it as gourmet comfort food.

Speaking of gourmet comfort, this bacon topped avocado snacks tastes sinfully delicious and is good for you!  Anything with bacon gets me dancing in my socks and to add avocado to the mix…man it’s a party!  Quality bacon makes a world of difference so don’t cheat your taste buds.  Check the recipe and cooking video below.

BACON TOPPED AVOCADO SNACKS

serves 1-2

Ingredients

– 1 ripe avocado

– 1/4 cup bacon, cooked & chopped

– 1 tablespoon red onion, finely chopped

– juice of 1/2 a lime

– cayenne pepper

– salt & pepper, to taste

Instructions

1.  Cut the avocado in half lengthwise and remove seed.  Spoon out the meat of the avocado in a bowl making sure not to tear the avocado skin. Save the skins.

2.  In the same bowl, add about 1 tablespoon of the bacon, the lime juice, and the onion and smash the mixture until it resembles a chunky guacamole.

3.  Add the cayenne pepper and salt & pepper and give it one last mix.

4.  Spoon the avocado mix into the avocado skins and place on plate.

5.  Top the avocado with the remaining bacon.  Enjoy!

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Chika Obih is a certified holistic nutrition consultant; blogger; and founder of Chika Obih Wellness based in Oakland, CA and offers services virtually, in-person or by phone. Chika is passionate about empowering people to take charge of their own health utilizing the power of wholesome, clean foods and fun holistic lifestyle solutions.  Contact Chika today to set up your free consultation.

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Pan-Grilled Steak with Mashed Cauliflower (with Cooking Video!)

When you want food that tastes like gourmet, sometimes you have to prepare it yourself.  Pan-grilled stead with mashed cauliflower is the ultimate gourmet, comfort meal which can easily be made in your kitchen.  Not only will it save you money by preparing it yourself instead of ordering it at a restaurant, but it will be fresher and the flavors will come together so well, it will actually taste better than the restaurant variety!

pan-grilled steak with mashed cauliflower

Whenever I’m feeling fancy, I enjoy making this dish and pairing it with a good Cabernet.  Sometimes a girl’s gotta treat herself!

I originally posted the Pan-grilled steak recipe here.  But now that I have a cooking video to go along with it, I am posting the recipe in this post.  Read the original post for knowledge on why you should purchase grass-fed meat (nutrients, taste, weight loss, etc), pictures of steak preparation, and other health tidbits.

Pan-Grilled Steak with Mashed Cauliflower
Ingredients
  • 1 steak (cut of choice), 1 inch thick – (I used Ribeye)
  • 1/2 Tablespoon coconut oil (or fat of choice)
  • 1/2 teaspoon sea salt, divided for each side
  • 1/2 teaspoon black pepper, divided for each side
  • sprinkle of dried thyme, on each side
  • sprinkle of dried sage, on each side
  • 16oz bag frozen organic cauliflower (or 1 head fresh, chopped)
  • 1/4 cup bone broth (or chicken or vegetable broth; or water)
  • 2 Tablespoons butter
  • 1/4 teaspoon salt & pepepr, each

Instructions

1.  Put broth in a medium sized pot on medium heat on stove until slightly boiling.

2.  Add cauliflower, put top on pot, reduce heat to low-medium and let cook for about 7 minutes. Cauliflower is ready when you can easily pierce it with a fork, but not mushy.  Set aside and let cool.

3.  While cauliflower is cooling, prep your steak by sprinkling thyme, sage, salt, and pepper on both sides of the steak.

4.  Heat a skillet on medium-high heat.  Add the coconut oil.  When oil is heated through, place the steak in the skillet and let cook for about 3 minutes, flip, then cook an additional 3 minutes.

5.  Turn off heat and plate steak.  Let sit while you finish mashing your cauliflower.

6.  Place cauliflower in a mixing bowl.  Add the butter, salt and pepper.

7.  With a hand blender, mash the cauliflower until it resembles mashed potatoes.  If you do not have a hand mixer, you can use a regular blender.

8.  Spoon the cauliflower onto the plate next to the steak.  Enjoy!

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Chika Obih is a certified holistic nutrition consultant; blogger; and founder of Chika Obih Wellness based in Oakland, CA and offers services virtually, in-person or by phone. Chika is passionate about empowering people to take charge of their own health utilizing the power of wholesome, clean foods and fun holistic lifestyle solutions.  Contact Chika today to set up your free consultation.

Follow Chika on FacebookTwitter, and Instagram

Easy Shrimp Cocktail (With Cooking Video!)

Easy Shrimp Cocktail_wp

Want an easy, quick, protein packed snack that will leave you feeling energized and satisfied without cravings for sugar after? Well this easy shrimp cocktail recipe is just what you need. With only 3 ingredients needed, you’ll be taking this snack with you to work and eating in style. Shrimp cocktail: mmm mmm good!

Stick to an organic ketchup that does not contain high fructose corn syrup (HFCS) which can disrupt metabolism, trigger weight gain and leave you craving sweets.  For more dangers on HFCS, check out this blog post I wrote a while back.  

EASY SHRIMP COCKTAIL

Ingredients

– 8 ounces shrimp, chilled (cooked, peeled, deveined, with tail-on)

– 1/4 cup organic ketchup

– 2 tsp horseradish

Instructions

1.  In small bowl, mix ketchup with horseradish.

2.  Plate the shrimp and serve it with the cocktail sauce.

Enjoy!

Got a kick out of the recipe and video? Comment below and share with your social networks! Subscribe to my You Tube channel for more healthy, delicious recipes and clean eating tips.

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Click here to get juicy food and life notes straight from Chika to your inbox!

Chika Obih is a certified holistic nutrition consultant; blogger; and founder of Soul-Wholesome Nutrition based in Oakland, CA and offers services virtually, in-person or by phone.  Chika is passionate about empowering people to take charge of their own health utilizing the power of wholesome, clean foods and fun holistic lifestyle solutions.  Contact Chika today to set up your free consultation.

Follow Chika on FacebookTwitter, and Instagram

Tuna Avocado Lettuce Wraps (with a Cooking Video!)

Tuna Avocado Lettuce Wraps

Eating clean is a vital component of looking good, feeling amazing, and having limitless energy.  The best way to eat clean is to prepare meals at home.  But let’s be real, sometimes we just don’t feel like getting in the kitchen and preparing an extravagant meal.  Heck, there are time I don’t even feel like turning on the stove burner.  I’d rather pull out something in the refrigerator, mix up a few things quickly, then eat it with perfect satisfaction.  Nothing fancy, but it hits the spot beautifully.

I have just the recipe for you:  Tuna Avocado Lettuce Wraps.  This easy, tasty protein & healthy fat packed recipe will leave you satisfied without even having to heat anything up.  Just mix the ingredients, pile onto lettuce, and chow down.

Check out the cooking video where I prepare Tuna Avocado Lettuce Wraps while providing you awesome health and beauty tips.  Enjoy!

TUNA AVOCADO LETTUCE WRAPS

(serves 2-4)

Ingredients

– 2 cans tuna

– 2 teaspoons mustard

– 2 scallions, chopped

– 1 medium avocado

– 1/2 teaspoon garlic powder

– 1/2 cup shredded carrots

– 2 teaspoons fresh chopped dill

– salt & pepper, to taste

– Romaine lettuce hearts

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Instructions

1.  In a bowl, combine tuna, carrots, dill, scallions, mustard.  Mix.

2.  In a separate bowl, mash the avocado with the lime juice, garlic powder, and salt & pepper until it is smooth guacamole consistency.

3.  Pour the guacamole mix into the tuna bowl then mix well until everything is combined.

4.  On a plate, lay the lettuce down and spoon the tuna avocado mix onto the lettuce.

Enjoy!

Tuna Avocado Lettuce Wraps

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Click here to get juicy food and life notes straight from Chika to your inbox!

Chika Obih is a certified holistic nutrition consultant; blogger; and founder of Soul-Wholesome Nutrition based in Oakland, CA and offers services virtually, in-person or by phone.  Chika is passionate about empowering people to take charge of their own health utilizing the power of wholesome, clean foods and fun holistic lifestyle solutions.  Contact Chika today to set up your free consultation.

Follow Chika on FacebookTwitter, and Instagram