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



  • 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


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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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.


  • 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)



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.  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

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
  • 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


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.

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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.


  • 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


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.

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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


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



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.