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. 

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

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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

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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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

Nourishing Beauty: YouTube Series Where I Am Cooking Good Food in my Kitchen (videos included)

I am thrilled to introduce to you Nourishing Beauty August You Tube Video Series.

nourishingbeautyIntro_Image

What is Nourishing Beauty?

My friend Mourhia Wright of Profound Coils thought of the amazing idea of coupling healthy eating and beauty — forget spending crazy money on beauty products and skin treatments: eating clean, wholesome food is the best way to achieve beautiful healthy hair, skin and nails and not to mention a banging, sexy body.  So we collaborated  to form Nourishing Beauty where we bring you fun, entertaining videos showing us prepare yummy, flavorful, good-for-you food right in my kitchen.

New videos will post to my You Tube channel Tuesdays and Thursdays during the month of August so subscribe so you can be the first to know when they are up. Be prepared for mouth-watering recipes that look good and taste even better.

I am super juiced to share the first two videos in our August series:

1.  Nourishing Beauty: Beauty from the Inside Out (Episode I)
2.  Recipe:  Tuna Avocado Lettuce Wraps (Episode II)

You will make me the happiest person ever if you do the following 3 things:

1.  Check out the videos

2.  Subscribe to my You Tube channel http://youtube.com/chikaobih

3.  Share with your social networks.

Thank you, luv you, k bye!!!

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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

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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

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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.

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Avocado Apple Yogurt with Cinnamon and Walnuts [Dairy-Free]

Like a fruit basket full of lemons, avocados have become a staple food in my kitchen.  They taste so good and are so versatile — you can add them to smoothies, top soups, salads, sandwiches and burgers, mash into guacamole and pair with carrots and celery, eat as a quick snack with lemon juice and olive oil or make into a delectable  tangy yogurt.

If avocados are not yet part of your regular diet, then you are missing out.  Full of heart healthy monounsaturated fats, avocados can be your best friend in your fat loss mission — especially melting the stubborn flab around the waist.  Avocados fight inflammation and can improve the body’s absorption of fat-soluble nutrients such as vitamin A – vital for respiratory, vision, and digestive health.  As mentioned in this earlier post, avocados are wonderful for beautiful skin.

“In this single delectable fruit are combined the protein of meat, the fat of butter, the vitamins and minerals of green vegetables, the flavor of nuts, a six course dinner.”

This Avocado Apple Yogurt offers a rich, tangy and semi-sweet flavor.  The texture is smooth and creamy.  One spoonful will sketch a smile onto your face.  Top with cinnamon and walnuts for subtle sweet spice and a bit of crunch.

Ingredients

  • 1/2 medium apple
  • 1 chilled ripe avocado, skin and pit removed
  • 4 Tablespoons extra virgin olive oil
  • 1 teaspoon Bragg apple cider vinegar
  • 1 Tablespoon walnuts, chopped (pecans or almonds are just as good)
  • 1/4 teaspoon cinnamon

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avocado yogurt ingredients

Instructions
1) Remove seeds from apple. Keeping skin on, chop into small pieces.

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2) Combine the grated apple, chilled avocado, vinegar, and extra virgin olive oil in a food processor and process until smooth.

Avocado Yogurt in Processor

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3) Pour the yogurt into a bowl, sprinkle the cinnamon and nuts on top and serve immediately.

Avocado apple yogurt with cinnamon and walnuts

spoon full of avocado apple yogurt

Serves 1-2. 

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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

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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

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