Garlic and Chive Cauliflower Mash

Baking Bread at Home

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed nec diam ultricies, scelerisque arcu quis, mattis purus. Morbi tellus nibh, sollicitudin a gravida quis, commodo eget eros.

Servings 

4

Ready In:

25min

Calories:

610

Good For:

Lunch

About this Recipe

This flavorful cauliflower mash pairs well with a wide range of beef, pork, chicken, and plant-based entrees. Plus, it comes together in under 30 minutes, so it is perfect for those busy weeknights when you want to get a healthy dinner on the table without too much fuss.

Ingredients

  • 1 medium cauliflower head, florets only
  • 2-3 whole garlic cloves, peeled
  • 2 T. extra virgin olive oil
  • 2 T. unsweetened almond milk
  • 1 t. garlic powder
  • 1 t. onion powder
  • Sea salt and black pepper, to taste
  • 3 T. fresh chives, chopped

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed orci risus, tempus eget odio vel, interdum rutrum augue. Fusce suscipit vulputate ipsum id pulvinar. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed orci risus, tempus eget odio vel, interdum rutrum augue. Fusce suscipit vulputate ipsum id pulvinar.

Nutrition

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed orci risus, tempus eget odio vel, interdum rutrum augue. Fusce suscipit vulputate ipsum id pulvinar

  • Protien 35% 35%
  • Carbs 76% 76%
  • Calories 12% 12%

Step by Step Instructions

Step 1

Place the cauliflower florets and the garlic cloves into a steamer basket set over a pot of gently boiling water. Cover and steam until the cauliflower is fork-tender, around 15 minutes.

 

Step 2

Transfer the cauliflower and garlic to a food processor or blender and add the olive oil, almond milk, garlic powder, and onion powder. Season with salt and black pepper, to taste, and process until smooth and creamy. Taste and adjust the seasonings, as desired.

 

Step 3

Transfer to a serving bowl and top with fresh chives before serving. Enjoy!

Tip: Steaming the garlic along with the cauliflower will remove the raw edge and make it more tender.

 

People Who’ve Made This

“Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed orci risus, tempus eget odio vel, interdum rutrum augue. Fusce suscipit vulputate ipsum id pulvinar. Nunc tristique sapien a mi sagittis facilisis. Vivamus vitae lobortis massa.”

“Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed orci risus, tempus eget odio vel, interdum rutrum augue. Fusce suscipit vulputate ipsum id pulvinar. Nunc tristique sapien a mi sagittis facilisis. Vivamus vitae lobortis massa.”

More Recipes

Paleo Chocolate Cherry Brownies

Paleo Chocolate Cherry Brownies

Baking Bread at Home Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed nec diam ultricies, scelerisque arcu quis, mattis purus. Morbi tellus nibh, sollicitudin a gravida quis, commodo eget eros. Servings 9 Ready In: 45 minutesCalories: 610 Good For:...

Paleo Beef and Mushroom Chili

Paleo Beef and Mushroom Chili

Baking Bread at Home Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed nec diam ultricies, scelerisque arcu quis, mattis purus. Morbi tellus nibh, sollicitudin a gravida quis, commodo eget eros. Servings 6Ready In: 40minCalories: 610 Good For: Lunch About...

Avocado Deviled Eggs

Avocado Deviled Eggs

Avocado Deviled Eggs For a tasty twist on classic deviled eggs, give this slightly spicy version a try. The combination of avocado, red pepper flakes, and other spices add tons of extra flavor to an otherwise basic recipe. Prefer more (or less) heat? Simply adjust the...

Want healthy eating to be easier?

Get my Insta-worthy recipe book, full of delicious, whole-food recipes that are free of gluten and added sugar! 

About the author:

I'm an ACE-Certified personal trainer and women's health coach, specializing in food- and fitness-positive habit change for long-term results! 

I don't do diets and the goal is never weight loss.  I'll never ask you to drop and give me 20 or to give up your favorite foods.

My goal is to help you develop a lifestyle you love that brings you closer to your goal every day. 

Avocado Deviled Eggs

Avocado Deviled Eggs

For a tasty twist on classic deviled eggs, give this slightly spicy version a try. The combination of avocado, red pepper flakes, and other spices add tons of extra flavor to an otherwise basic recipe.

Prefer more (or less) heat? Simply adjust the amount of crushed red pepper until you find the right balance.

Prep time: 10 minutes
Cook time: 15 minutes
Serves: 4

 

Baking Bread at Home

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed nec diam ultricies, scelerisque arcu quis, mattis purus. Morbi tellus nibh, sollicitudin a gravida quis, commodo eget eros.

Servings

4

Ready In:

2hrs 45min

Calories:

610

Good For:

Lunch

Inroduction

About this Recipe

By: John Doe

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed orci risus, tempus eget odio vel, interdum rutrum augue. Fusce suscipit vulputate ipsum id pulvinar. Nunc tristique sapien a mi sagittis facilisis. Vivamus vitae lobortis massa. Nunc interdum euismod lectus, ut iaculis metus consequat et.

Ingredients

  • 1 package yeast
  • 8 large eggs
  • 2 T. white vinegar
  • 2 medium avocados
  • 1 T. lemon juice
  • 1½ T. avocado mayonnaise*
  • 1 t. crushed red pepper flakes
  • ½ t. garlic powder
  • ½ t. onion powder
    ½ t. smoked paprika
    Sea salt and black pepper, to taste
    3 T. fresh parsley, minced

Tip: Add white vinegar to the water when making hard-boiled eggs to make them easier to peel.

Directions:

1.   Place eggs in a large pot and cover by an inch or two cold water. Add 2 tablespoons of white vinegar to the pot and bring to a rolling boil. Cover and turn off heat. Let the eggs sit on burner, covered, for 11-12 minutes.

2.   Drain the eggs and rinse in cold water to stop cooking process. Once cool enough to handle, gently peel and slice each egg in half lengthwise.

3.   Carefully remove the yolks with a spoon and transfer to a small mixing bowl. Set the cooked egg whites aside.

4.   Add the avocado, lemon juice, avocado mayonnaise, red pepper flakes, garlic powder, onion powder, and smoked paprika to the bowl with the yolks. Season with salt and black pepper, to taste, and mash everything together until thoroughly combined.

5.   Fill each egg half with a tablespoon of the avocado mixture and top with fresh parsley. Serve immediately and enjoy!

Nutrition

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed orci risus, tempus eget odio vel, interdum rutrum augue. Fusce suscipit vulputate ipsum id pulvinar

  • Protien 35% 35%
  • Carbs 76% 76%
  • Calories 12% 12%

More Recipes

Paleo Chocolate Cherry Brownies

Paleo Chocolate Cherry Brownies

Baking Bread at Home Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed nec diam ultricies, scelerisque arcu quis, mattis purus. Morbi tellus nibh, sollicitudin a gravida quis, commodo eget eros. Servings 9 Ready In: 45 minutesCalories: 610 Good For:...

Paleo Beef and Mushroom Chili

Paleo Beef and Mushroom Chili

Baking Bread at Home Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed nec diam ultricies, scelerisque arcu quis, mattis purus. Morbi tellus nibh, sollicitudin a gravida quis, commodo eget eros. Servings 6Ready In: 40minCalories: 610 Good For: Lunch About...

Paleo Beef and Mushroom Chili

Paleo Tex-Mex Chicken Tenders

Baking Bread at Home This healthy entrée features economical chicken tenders and plenty of fresh vegetables, rather than large amounts of more expensive meat. It can be enjoyed on its own or served over a bed of cauliflower rice to absorb the delicious, rich sauce....

Want healthy eating to be easier?

Get my Insta-worthy recipe book, full of delicious, whole-food recipes that are free of gluten and added sugar! 

About the author:

I'm an ACE-Certified personal trainer and women's health coach, specializing in food- and fitness-positive habit change for long-term results! 

I don't do diets and the goal is never weight loss.  I'll never ask you to drop and give me 20 or to give up your favorite foods.

My goal is to help you develop a lifestyle you love that brings you closer to your goal every day. 

Keto Diet 101

The ketogenic diet is a very low carb, very high-fat diet.

It has recently gained a lot of popularity in the wellness sphere because of some of its health benefits.

A ketogenic diet has been shown to help some people lose weight (yes, even with high fat). It can also help improve certain health conditions, like epilepsy in children.

Read on for some of the lowdown on how it reprograms your metabolism (for ketosis), and whether or not it’s something for you to consider.

What is ketosis?

Carbs (sugars & starches) are the preferred fuel for your brain and muscles. They use carbs first, whenever they’re available. This is why maintaining stable blood sugar can affect your attention, mood, and energy level.

However, when very low amounts of carbs are available for fuel, your body starts making compounds known as ketones. These are your body’s backup fuel. And your body makes them from fat.

Ketogenic literally means the generation of ketones.

After a while being on a diet very low in carbs, your blood level of ketones increases. This is the metabolic state known as “ketosis.” It’s the same process that your body goes through if you’ve fasted for 72 hours and depleted your supply of carbs as fuel. That’s the trigger for turning fat into ketones.

Pro Tip: Ketosis from a ketogenic diet is not the same thing as the dangerous condition known as ketoacidosis.

Ketogenic diet for weight loss

With a high fat intake, it may be surprising to know that studies show that a ketogenic diet is effective for weight loss. It can have better results than low-fat diets. At least one study showed that people lost 2.2 times more weight on a ketogenic diet than those on low-fat or calorie-controlled diets.

How is this possible?

Eating all that fat and protein is filling! It helps release satiety hormones that tell us that we’re full and satisfied, and we don’t need to eat anymore. Many people don’t need to count calories or track food intake, as they do with low-fat or calorie-controlled diets.

So, by eating enough fat and protein to go into ketosis, you can actually feel fuller and eat less food overall. Of course, this can help with weight loss.

Ketogenic diet for improved health

Some studies show other health benefits of the ketogenic diet.

As you can imagine, having very low levels of carbs can help reduce blood sugar and insulin issues.

One study showed improved blood triglycerides (fat) and cholesterol numbers. Others show lower blood sugar levels, and even up to 75% improvement in insulin sensitivity.

Several studies show reduced seizures in children who follow a ketogenic diet.

Changing your metabolism has widespread health effects. And this can be beneficial for some people.

How to do the ketogenic diet

Not everyone should go on a ketogenic diet. Make sure you speak with a trained healthcare practitioner before you try it. It can have side effects, including the infamous keto flu.

The ketogenic diet involves getting 60-75% of your calories from fat, 20-35% from protein, and just 5% from carbs. Many people find it quite restrictive and are unable to stay on it for a long time.

The foods to focus on for a ketogenic diet are meat, fatty fish, eggs, nuts, seeds, healthy oils, avocados, and low-carb vegetables (cucumbers, celery, peppers, zucchini, leafy greens, etc.).

The main thing to avoid are foods that are high in carbs. These include sugary foods and desserts, grains, fruit, legumes, starchy vegetables, alcohol, and diet foods.

And because of the limits on fruit and starchy vegetables, many people on the ketogenic diet need to take supplements. This is because, in addition to their sugar and starch, fruits and starchy veggies are a great source of vitamins, minerals, and phytonutrients. So, if you’re cutting those foods out, you still need to give your body those nutrients. And often, it means needing supplements, which means you should check with your doctor before making this switch.

Looking for Keto recipes to get you started?

TL;DR: The ketogenic diet is very popular these days. It can result in rapid (but unsustainable) weight loss and other health conditions. It’s not for everyone, so make sure you check with your doctor before you begin.

References:

http://www.precisionnutrition.com/ketogenic-diet

https://authoritynutrition.com/ketogenic-diet-101/

http://neurotrition.ca/blog/going-keto-what-science-saying-3-safe-ways-do-it

Pssst… Want my printable healthy recipe book?

It’s all yours. You’ll find it in my free resource library… get access here:

 

 

Disclaimer: I am not a medical doctor or Registered Dietitian. The information presented is purely to share my experience and for entertainment purposes. As always, check with a doctor before making any fitness or nutrition changes. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site.