Creamy Mashed Cauliflower


Print Recipe
Creamy Mashed Cauliflower
Super simple, healthy alternative to mashed potatoes.
Course Side Dish
Prep Time 5 minutes
Servings
Ingredients
Course Side Dish
Prep Time 5 minutes
Servings
Ingredients
Instructions
  1. Clean and cut cauliflower into large chunks.
  2. Steam cauliflower in steamer basket.
  3. Alternatively, arrange cauliflower in slow cooker with enough water to cover. Cover slow cooker and cook on low 4 hours.
  4. Drain cauliflower and place in food processor or blender.
  5. Add butter, salt, pepper, garlic powder, onion powder, and chicken stock. Process until desired consistency.
  6. Sprinkle with parmesan cheese.
  7. Garnish with chopped scallions.
Recipe Notes

Featured Health Benefits

Cauliflower

Cauliflower is loaded with vitamins and minerals including vitamin C, vitamin K, folate, pantothenic acid, vitamin B6, calcium, iron, magnesium, potassium, phosphorus, and zinc.  It is also a source of choline, fiber, and omega 3 fatty acids.

The nutrients in cauliflower decrease inflammation and protect against cancer and heart disease.  They support the body in digestion, detoxification, regulating hormones, and weight loss.  They also support brain and eye health.

Purchase organic produce when you can to avoid contamination with fertilizers and pesticides.

Grass-fed Butter

Yes, butter from the right sources is a health food!  Grass-fed butter provides a good source of CLA (conjugated linoleic acid), omega 3 fatty acids, vitamin K2, vitamin A, vitamin E, butyric acid, MCT (medium chain triglycerides), and arachidonic acid.

The nutrients in grass-fed butter support heart health, metabolism, and immune function.  They also help to decrease inflammation and increase energy.  You can find organic, grass-fed butter here.

Chicken Stock

Chicken stock is rich in potassium, phosphorous, calcium, magnesium, silicon, sulfur, and glucosamine.  The nutrients are easily absorbed and digested.

Chicken stock is good for heart, bone, and dental health.  It can also boost metabolism and immunity.  It is well known to provide relief from cold and flu symptoms.

Homemade chicken stock is best, but if you don't have any on hand, you can try this brand.

 Sea Salt

Sea salt contains magnesium, calcium, potassium, iron, zinc, and iodine.

The nutrients in sea salt help in preventing dehydration, balancing blood sugar, preventing muscle cramps, improving sleep, increasing energy, and regulating blood pressure.  You can find pink Himalayan sea salt here.

Black Pepper

Black pepper is loaded with nutrients including magnesium, vitamin K, vitamin A, vitamin C, iron, potassium, calcium, zinc, antioxidants, fiber, and protein.

The nutrients in black pepper promote detoxification, fat metabolism, heart health, bone and muscle health, immune function, intestinal and digestive health.  Black pepper is anti-inflammatory, decreases flatulence, and helps your body absorb nutrients from the foods you eat.  You can find organic ground black pepper here.

Garlic Powder

Raw garlic and garlic powder are nutritional powerhouses.  Garlic powder contains vitamin B6, vitamin C, vitamin E, folate, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc, antioxidants, sulfur compounds, protein, and fiber.

Garlic has many well-known health benefits including immune health, heart health, and digestive health.  It supports detoxification, regulates blood sugar, fights infections, and protects against cancer.  You can find organic garlic powder here.

Onion Powder

Onion powder contains vitamin B6, vitamin C, folate, calcium, potassium, magnesium, manganese, antioxidants, sulfur compounds, and fiber.

The nutrients in onion powder promote nerve and muscle health, strong bones and teeth, digestive health, and heart health.  They also provide increased immunity and protection against cancer.  You can find organic onion powder here.  

Parmesan Cheese

Parmesan cheese contains calcium, vitamin D, vitamin A, vitamin B12, choline, biotin, phosphorus, potassium, magnesium, zinc, healthy fats and cholesterol, and prebiotic properties.

The nutrients in parmesan cheese promote bone health, eye health, digestive health, brain and nervous system health.  They also support healthy hair, skin, and nails and a healthy immune response.

Scallions

Scallions contain vitamin A, vitamin K, vitamin C, folate, iron, potassium, manganese, calcium, magnesium, antioxidants, protein and fiber.

The nutrients in scallions promote heart health, bone health, weight loss, and immune function.  They also provide protection against cancer.

Share this Recipe
 
Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on Pinterest

Apple Cinnamon Bread


Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on Pinterest
Print Recipe
Apple Cinnamon Bread
This delicious, gluten free, grain free bread makes a great snack or breakfast treat.
Course Breakfast
Servings
loaf
Ingredients
Course Breakfast
Servings
loaf
Ingredients
Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Grease standard loaf pan with butter or coconut oil.
  3. Add cashew butter, applesauce, syrup, eggs, essential oils and apple cider vigegar to large mixing bowl. Stir well.
  4. Add baking soda, nutmeg and sea salt. Stir until well combined.
  5. Pour into loaf pan.
  6. Bake for 35-40 minutes.
  7. Place apple slices on top of loaf 10-15 minutes before it is done.
  8. Top finished loaf with ground cinnamon.
Recipe Notes

This recipe is from Essential Oils Ancient Medicine by Dr. Josh Axe, Ty Bollinger, and Jordin Rubin.

Featured Health Benefits

Cashew Butter

Cashews are rich in unsaturated fatty acids, protein, fiber, copper, zinc, magnesium, and antioxidants.  Cashews can protect against migraines, heart disease, and cancer.  They can increase cognitive ability, bone strength, and joint flexibility.  You can find organic cashew butter here.

Maple Syrup

The nutrients found in maple syrup include energy, water, protein, fat, carbohydrates, antioxidants, and sugars. In terms of minerals, it contains calcium, iron, magnesium, phosphorus sodium, potassium, and zinc. Vitamins such as thiamin, riboflavin, niacin, and B6 are also found in maple syrup.  Maple syrup fights inflammation, improves heart health and boosts immunity.  You can find 100% pure organic maple syrup here.

Unsweetened Applesauce

Applesauce is used as a low calorie, low-fat sweetener in this recipe.  It is rich in fiber, vitamin C, and antioxidants.  The nutrients in applesauce are protective against asthma, Alzheimers, cancer, heart disease, and type II diabetes.  You can find organic, unsweetened applesauce here.

Cinnamon Essential Oil

  • Decreases inflammation
  • Increases circulation
  • Fights viruses
  • Fights free radicals
  • Relieves depression
  • Stimulates the immune system
  • Stimulates libido
  • Fights parasites

Ginger Essential Oil

  • Treats upset stomach and supports digestion
  • Heals infections
  • Aids respiratory problems
  • Reduces inflammation
  • Strengthens heart health
  • High levels of antioxidants
  • Natural aphrodisiac
  • Relieves anxiety
  • Alleviates muscles and menstrual pains
  • Improves liver function

Apple Cider Vinegar

Apple cider vinegar is rich in acetic acid, potassium, magnesium, probiotics, enzymes. and polyphenols.  It has a variety of health benefits including:

  • enhances detoxification
  • reduces acid reflux
  • aides in weight loss
  • relieves allergies
  • kills candida
  • decreases blood pressure
  • balances blood sugar
  • balances pH

You can find organic apple cider vinegar here.

Nutmeg

Nutmeg is a spice that contains vitamins, minerals, and organic compounds related to the essential oils.  It also contains fiber, manganese, thiamin, vitamin B6, folate, magnesium, and copper.  Nutrients in nutmeg improve brain function, relieve pain, improve digestion, decrease bad breath, and support sleep.   You can find organic nutmeg here.

Sea Salt

Sea salt contains magnesium, calcium, potassium, iron, zinc, and iodine.  Each of these elements is essential for good health including preventing dehydration, balancing blood sugar, preventing muscle cramps, improving sleep, increasing energy, and regulating blood pressure.  You can find pink Himalayan sea salt here.

Apples

Apples contain vitamin C, vitamin K, vitamin B6, and riboflavin; and minerals like potassium, copper, manganese, and magnesium. Apples are very good sources of dietary fiber, phytonutrients, and flavonoids.  You can read more about the health benefits of apples here.

 

Share this Recipe
 

Six Reasons Why You Should Support the Teal Pumpkin Project

The Teal Pumpkin Project Raising awareness of food allergies and promoting inclusion of all trick-or-treaters throughout the Halloween season. What is the Teal Pumpkin Project The Teal Pumpkin Project encourages people to raise awareness of food allergies and promotes inclusion of all trick-or-treaters throughout the Halloween season How to Participate in the Teal Pumpkin Project […]

Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on Pinterest

Carrot Ginger Soup

An easy to prepare soup recipe that will keep you warm and healthy this fall.  This simple recipe is packed with nutrition that will fuel your immune system to help you fight cold and flu germs.


Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on Pinterest
Print Recipe
Carrot Ginger Soup
Easy to prepare, nutrition-packed recipe to keep your immune system strong and healthy during cold and flu season.
Prep Time 10 minutes
Cook Time 30 minutes
Servings
people
Ingredients
Prep Time 10 minutes
Cook Time 30 minutes
Servings
people
Ingredients
Instructions
  1. Wash, peel, and cut carrots and onions into chunks.
  2. Finely chop garlic and ginger.
  3. Sautee carrots, onions, garlic and ginger in olive oil.
  4. Add chicken stock, salt, and pepper.
  5. Bring to a boil and cover.
  6. Simmer on low heat for 25 minutes.
  7. Transfer to blender or use an immersion blender to blend to desired consistency. Add more stock if needed.
  8. Garnish with fresh chopped parsley and pumpkin seeds.
Recipe Notes

Featured Health Benefits

Carrots

Carrots are well known for their beta-carotene and fiber content.  They are also a good source of antioxidants, vitamin A, vitamin C, vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.

Carrots are good for eye, skin, dental, and heart health.  They boost immunity, improve digestion, and help prevent cancer.

Onion

Onions contain biotin, manganese, vitamin B6, copper, vitamin C, fiber, phosphorus, potassium, folate, and vitamin B1.  They are high in phytonutrients, flavonoids, polyphenols, and quercetin.

Onions have many medicinal and health benefits.  They are good for heart, skin, and oral health.  They can provide relief for respiratory symptoms, stomach aches,  and anemia.  Onions can also boost immunity and prevent cancer.

Garlic

Garlic contains manganese, vitamin B6, vitamin C, copper, selenium, phosphorus, vitamin B1, and calcium.

Garlic is also well known for its many health benefits.  It supports heart, eye, immune, and digestive health.  It can be used to treat earaches and to heal wounds.  Garlic is also helpful in controlling diabetes and asthma and can be used for cancer prevention.

Ginger

Ginger contains vitamin C, magnesium, potassium, copper, manganese, and antioxidants.

Ginger is well known for its anti-nausea properties.  It boosts digestive health and relieves abdominal discomfort.  It improves bone health and reduces joint pain.  Ginger can be used to treat menstrual cramps and cold and flu symptoms.  It can also boost immunity and support detoxification.

Chicken Stock

Chicken stock is rich in potassium, phosphorous, calcium, magnesium, silicon, sulfur, and glucosamine.  The nutrients are easily absorbed and digested.

Chicken stock is good for heart, bone, and dental health.  It can also boost metabolism and immunity.  It is well known to provide relief from cold and flu symptoms.

Homemade chicken stock is best, but if you don't have any on hand, you can try this brand.

Parsley

The nutrients found in parsley include vitamin A, vitamin K, vitamin C, vitamin E, thiamin, riboflavin, niacin, vitamin B6, vitamin B12, pantothenic acid, choline, folate, calcium, iron, magnesium, manganese, phosphorous, potassium, zinc, copper, and antioxidants.

Parsley is a diuretic and helpful in detoxification.  It supports digestive, oral,  and immune health.  Parsley can also help control diabetes, arthritis, and cancer.

Pumpkin Seeds

Pumpkin seeds contain phosphorus, magnesium, manganese, copper, zinc, iron, vitamin A, B-complex vitamins, antioxidants, and protein.

Pumpkin seeds improve mood and sleep.  They promote heart, bone, and kidney health.  They can also boost immunity, metabolism, and promote faster healing of the body.  Pumpkin seeds also protect against cancer and parasites.

You can save money buying them in bulk at the grocery store.  For convenience, you can get them right here on Amazon 🙂

Recipe adapted from Integrative Nutrition by Joshua Rosenthal.

Share this Recipe
 

Protein and Fiber Packed Pumpkin Pancakes

Here is an easy, quick breakfast recipe loaded with protein, fiber, vitamins, minerals, and antioxidants.  They can be made in minutes and will keep bellies full and brains fueled all morning long.

 


Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on Pinterest
Print Recipe
Protein and Fiber Packed Pumpkin Pancakes
Quick, easy, and nutritious breakfast recipe.
Prep Time 5 minutes
Cook Time 5-10 minutes
Servings
people
Prep Time 5 minutes
Cook Time 5-10 minutes
Servings
people
Instructions
  1. Mix all ingredients together to form batter.
  2. Pour 1/4 cup batter on oiled skillet set at medium. For best results, use butter or ghee in a cast iron skillet.
  3. Flip pancake when bubbles stop forming and bottom side is golden brown .
  4. Top with real maple syrup.
Recipe Notes

Featured Health Benefits

Kodiak Cakes Power Cakes are an easy and delicious way to get your kids fed and off to school in a hurry.  They are loaded with protein and fiber and low in sugar.   pumpkin puree adds amazing flavor, more fiber, loads of vitamin A, vitamin C, calcium, and iron.

Pumpkin puree adds amazing flavor, more fiber, loads of vitamin A, vitamin C, calcium, and iron.

Vital Proteins Collagen Peptides is unflavored (and undetected by picky eaters).  It adds easily digestible amino acids and collagen (to build healthy joints and strong bones).  It also supports healthy hair, skin, and nails.

Raw pecans contain more than 19 vitamins and minerals including vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc.  They are also high in fiber and antioxidants.

Pure maple syrup contains calcium, iron, magnesium, phosphorus, sodium, potassium, and zinc. Vitamins such as thiamin, riboflavin, niacin, and B6 are also found in maple syrup.  Maple syrup is also high in antioxidants.

Ghee is clarified butter rich in short and medium chain fatty acids.  It has a high smoke point (great for making pancakes) and tastes similar to butter.  It is rich in vitamins A, D, and E and is safe for those with casein and lactose intolerance.

Cast iron skills are chemical free alternatives to nonstick pans.  They are easy to clean and last forever.  Instead of leaching chemicals, they fortify your food with heart-healthy iron.

You can add more nutrition, antioxidants, and overall health benefits by adding a few drops of pure therapeutic grade essential oils.  Try cinnamon, clove, or wild orange in this recipe.

Keeping It Real

Feeding your family healthy food is anything but easy these days.  Eating 100% pure, clean, organic food is ideal, but not always realistic.  That is why I try to keep it real.  I take recipes and adapt them to make them as healthy as possible.  I try them out with my family, and if they are a hit, I share them with you.  Don't miss out!  Sign up to receive email updates.  Click Here to Subscribe

Affiliate Disclosure
Links in this post may be affiliate links.  Links are provided for further information and your shopping convenience.  If you purchase through an affiliate link, your price will not be affected (in some cases, you may receive a discount).  I will earn a small commission for sharing products I use, trust and love.
Share this Recipe
 

Top 10 Ways to Lead Children by Example

Good parents know they need to lead by example.  When your actions are aligned with what you say, you become a person your children want to follow. When you say one thing but do another, you lose trust, a critical element of effective parenting. Ten Ways to Lead Your Children by Example Take responsibility. When you make […]

Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on Pinterest

Does Eating Fat Make You Fat?

Learn How to Get Healthy by Eating Fat

Dietary fat: is it good or bad? Both. You see, not all fats are created equal. When I started to learn more about eating real food, I was over the moon to discover saturated fats from appropriate sources were actually GOOD for me.  No more butter substitutes and low-fat ice cream for me and my […]

Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on Pinterest

Word of the Year

How to Use One Word to Guide Your Decisions Throughout the Year

Instead of new years resolutions, I chose a word of the year.  I am intentionally using this word to guide me in my decisions throughout the year. My word of the year is “purge”. This was inspired by Marie Kondo’s, The Life-Changing Magic of Tidying Up According to dictionary.com, purge means to: to rid of […]

Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on Pinterest

Use Peppermint Essential Oil to Support Digestive and Respiratory Health

Peppermint is one of the most widely used essential oils.  It has a wide range of uses and is a valuable addition to your natural medicine arsenal.  It can help support digestive and respiratory health, freshen breath, relieve headaches, and repel insects. Components of Peppermint Essential Oil Analgesic Antibacterial Anti-inflammatory Antifungal Antimicrobial Antiseptic Expectorant Carminative […]

Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on Pinterest

Use Lavender Oil to Promote Skin Health, Calm Nerves, and Induce Sleep

Lavender is one of the most versatile of all essential oils.  In fact, it has been used for medicinal and religious reasons for 2,500 years.  It is well known for its calming and sleep inducing effects.  It is also used to help with skin disorders, pain relief, respiratory symptoms, and digestive disorders. Components of Lavender […]

Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on Pinterest