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

.

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. 

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

Subscribe Button

How to Make Deviled Eggs (no Mayo)

Subscribe Button

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

 .

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)

.

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).

Breakfast Sausage Patties

Breakfast Sausage Patties served with guacamole

Breakfast Sausage Patties served with guacamole

Breakfast is probably my favorite meal of the day.  Something about the herb-rich, savory taste of sausage coupled with velvety scrambled eggs.  Or a “kitchen-sink” egg scramble where I stir-fry all the vegetables sitting in my refrigerator then throw in the eggs towards the end.  Yum yum yum.

Breakfast sausage patties is probably one of my favs.  Save yourself money and make your own at home — its pretty easy and if you enjoy cooking, you more than likely already have the spices stocked in your pantry. If not, then a quick trip to the grocery store is in order!

Store-bought sausage usually contain suspect ingredients that may alter our health such as chemical preservatives like nitrates and nitrites as well as MSG – a flavor enhancer that has been known to cause certain reactions in sensitive people such as headaches, nausea, weakness, and rapid heart beat.  Not to mention, many of the already-made sausage brands are made with low quality ingredients and include common allergens such as gluten, soy, and dairy.  Totally not worth it!

For this recipe for breakfast sausage, I used ground beef as my meat.  Feel free to use pork, chicken,  turkey or a combination of your choice.  You can make the meat mix ahead of time and refrigerate for up til 1 week or freeze for up to 3 months before cooking.

Enjoy these paleo sausage patties as part of breakfast or, post-workout food, or for a protein-rich easy, on-the-go snack option.

Breakfast Sausage Patties

Ingredients (makes 8 patties)

  • 1 pound ground beef (or ground meat of choice)
  • 1 teaspoon sea salt
  • 3/4 teaspoon black pepper
  • 3/4 teaspoon dried rubbed sage
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • 1/4 teaspoon ground nutmeg
  • 1/2 Tablespoon coconut oil (or fat of choice)

.breakfast sausage ingredients

Instructions

1.  Place ground meat in medium bowl with all the spices.

Raw meat with spices

2.  Mix together by kneading with hands, making sure to fully incorporate the spices into the meat.

raw meat with spices mixed in

3.  Shape and form 8 evenly sized, round meat patties.

spiced meat formed into patties raw

4.  Heat pan on medium heat and add coconut oil.  Fry the patties for about 5 minutes on each side making sure patties are no longer pink in the middle (roughly 10 minute total cook time).  Turn off heat.

raw frying in pan

sausage flipped after 5 minutes

5. Plate patties.  Enjoy.

breakfast sausage patties

Breakfast Sausage Patties - Stacked

breakfast sausage patties with guacamole breakfast sausage patties topped with guacamole

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.  

Garlic Roasted Broccoli with Balsamic Vinegar

roasted broccoli with balsamic vinegar

Garlic Roasted Broccoli with Balsamic Vinegar

Roasting vegetables is one of the best ways to cook them in terms taste.  Roasting  brings out the natural sweetness and enhances flavor of vegetables.  As grilling vegetables is to summer, roasting vegetables is to fall and winter. Broccoli, cauliflower, sweet potatoes, garlic, tomatoes, sweet and hot peppers — these vegetables all have wonderful roasting profiles.

Steamed broccoli has nothing on roasted broccoli — no carmelization, no crisp, no browning. Try your hand at this garlic roasted broccoli with balsamic vinegar recipe; it’s like candied broccoli — so good!  You will be hooked I’m warning you, similar to this other roasted vegetable recipe.

Broccoli is important for detoxifying the liver and cleansing your body.  The cruciferious vegetable aids in the the body’s absorption of vitamin D because it contains co-factors vitamin A & K — important for vitamin D metabolism.  Broccoli has been linked in numerous studies touting its fight against cancer, inflammation, immune health, oxidative stress, and digestive issues.  Increasing your consumption of broccoli should no doubt do your body right.


Ingredients:

  • 1 1/2 lbs broccoli florets, fresh and chopped
  • 1/4 cup olive oil
  • 3 garlic cloves, chopped finely
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon balsamic vinegar

.

roasted broccoli ingredients

Directions:

1. In a small bowl, combine oil and garlic.

2. In a large bowl, toss together broccoli, garlic oil, salt and paper.

broccoli raw bowl

3. Spread broccoli florets onto baking sheet.

4. Roast in oven at 475 degrees for 6-9 minutes, turning once. Broccoli should be tender and slightly charred on the edges.

roasted broccoli cookie sheet

5. Drizzle with balsamic vinegar and toss before serving.

roasted broccoli tossed with balsamic vinegar

Serves 3-4.

Subscribe above right to receive newly published blog entries instantly in your email inbox!

Chicken Liver and Onions

Sauteed chicken liver & onions

Sauteed chicken liver & onions

Liver and offal organ meats (pronounced “aw-ful”) are some of the most vitamin & mineral rich superfoods you can feed your body.  According to Self’s Nutrition Data source, a 3.5 ounce (100g) serving  of chicken liver contains the following:

  • 220% daily value vitamin A
  • 30% DV vitamin C
  • 50% DV iron
  • Rich in numerous B vitamins & folate
  • 276% DV vitamin B12
  • 18% DV zinc (vital mineral for overall body functioning)
  • 78% DV selenium (important for thyroid health)
  • Good source of calcium, potassium, magnesium, manganese
  • 113 calories, 17g protein, 5g fat, 0g carbohydrates

.

The benefits of eating liver is impactful:

– Lowers cholesterol (heart healthy)
– Enhances muscle growth (protein rich)
– Contributes to weight loss
– Rich in vitamins and minerals
– Boosts metabolism (fat loss)
– Prevents Colon Cancer
– Helps to treat nutrient deficiencies (i.e. anemia)
– Provides immense energy
– Enhance blood production

The nutrient content in offal is so densely packed that eating just 1-2 servings per week is often recommended to prevent over-consumption of vitamin A which can lead to toxicity in the body.  Many people shy away from eating offal because of the rich and earthy taste coupled with the mush-like, unusual texture.  I recall in elementary school secretly hating the days we were fed liver & onions.  It was just recently within the last year that I gave liver another try.  Thankfully, my tastebuds have grown to enjoy the earthy, rich flavor and texture.  If you are new to eating offal and want to give it a go, chicken liver is a great choice to start with because of the mild taste compared to cow and other offal. Start with chicken liver, then advance to trying other offal such as beef liver, heart, brain, kidney, sweetbreads, tripe, and tongue.  

This Sauteed Chicken Liver & Onions recipe is simple and quick.  Pick up a pound of chicken liver from your local source and make this recipe today — I picked mine up from Whole Foods Market.

Ingredients

  • 1 lb chicken livers
  • 4 Tablespoons butter, unsalted (or fat of choice)
  • 1 large onion
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • Juice from 1/2 small lemon

.liver ingredients

Instructions

1.  Rinse livers under cold water and pat dry.

2.  Chop livers into small chunks. Thinly slice the onion.  Cut lemon into wedges.

liver onion chopped grid

3.  Heat butter over medium heat and saute onion over medium heat until it becomes translucent, about 6 minutes.

4.  Add chicken livers to the pan with the onions. Season with salt & pepper.

butter, onions, liver

butter, onions, liver

5.  Saute liver and onions until livers are slightly pink in the middle (not red), and the onions are caramelized, about 8 minutes.

saute liver, squeeze lemon, done.

saute liver, squeeze lemon, done.

6.  Turn off heat, serve.

Serves 4.

Chicken Liver & Onion served with Omelette

Subscribe in the top right section of this page to get new blog posts delivered straight in your email inbox.  

Easy Sautéed Kale

Easy Sautéed Kale

Easy Sautéed Kale

Kale — is what’s for dinner (plus a side of meat for a delicious meal).  If you do not regularly eat kale at least 2-3 times per week, or green leafy vegetables in general, I suggest you start now.  Your immune system, waist line, and brain will thank you.  Google “top superfoods for <fill in the blank>”  and you will find kale listed — for so many good reasons.

Kale has a plethora of health properties including:

  • high in vitamin A – important for skin
  • high in vitamin C – boost immune function
  • high in vitamin K – blood clotting and healthy gums
  • improves cardiovascular health
  • lowers risk of cancer
  • superb antioxidant & anti-inflammatory properties
  • source of trace minerals – vital for basic bodily functioning & metabolism
  • excellent for detoxification support – clear away the bad stuff!

.

I eat kale because it is simply delightful in taste.  Especially if you lightly saute it in a bit of fat — coconut, olive oil, or butter are prime choices.  Kale is the perfect side dish to accompany steak, chicken, or lamb; or eat it alone; make it the base of your raw salad; mix it into your morning smoothie; throw it in your soup; bake kale chips!  So many ways to prepare kale, your taste buds will not get bored.  Try this sauteed kale recipe.  Your family will love you for it — even your picky little brother who “hates green food.”  When it comes to good food, I love changing people’s mind and opening their taste palettes.

Easy Sautéed Kale

Ingredients

kale ingredients

  • 2 bunches organic kale
  • 1.5 Tablespoons coconut oil (or fat of your choice)
  • 1/2 teaspon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 wedge of medium sized lemon

.

Instructions

1. Wash, de-stem and tear/chop kale into bite-sized pieces.

2. Heat large pan on medium, add fat until hot but not smoking.

3. Add kale and mix in until the kale cooks down a little, about 2 -3 minutes.

4. Add salt & pepper then cover for on low for 5 minutes.

5. Remove from heat & squeeze the lemon juice onto the kale.  Mix.

6. Enjoy.

Makes 2 – 4 servings.

pan of kaleEasy Sautéed Kale

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.