Cauliflower "mac" & cheese

We're back with yet another creative way to use cauliflower; this time as a low carb alternative to pasta in a good old "mac" n' cheese recipe. While you still have to keep your portion small with this dish thanks to the gooey delicious cheese, it's a way better alternative to Kraft EZ mac. 

Ingredients: (serves 5)

• 2 heads of cauliflower, florets chopped
• 2 cups shredded cheese, we used a mix of mozzarella and cheddar
• 1/2 cup whole grain bread crumbs (can also use gluten-free bread crumbs or eliminate entirely)
• 1 tablespoon salt

Directions:

1. Preheat oven to 375 degrees
2.  Boil the cauliflower florets until tender. The more finely chopped the cauliflower, the more it will resemble macaroni. Drain and pat dry and then place in baking dish
3. Sprinkle salt evenly and then add cheese evenly to cover the cauliflower
4. Sprinkle the breadcrumbs across the top of the dish
5. Bake for 15 minutes and then set oven to broil and broil for 5 minutes, until the top browns

Pistachio Crusted Salmon

Did you know that pistachios are the highest fiber, lowest calorie nut? If you've gotten a little bored of plain baked salmon, this pistachio crust adds a boost of fiber, crunch, and pop of color to reinvent your salmon dinner.

Ingredients: (serves 2)

pistachio crusted salmon

• 2 wild salmon filets
• 1/2 cup raw pistachios, ground in blender or finely chopped
• 2 tablespoons lemon juice
• 1 tablespoon dijon mustard
• 1 tablespoon honey
• Salt and pepper to taste
• Option: fresh dill 

Directions:

1. Preheat oven to 375 degrees
2. In a bowl, combine all ingredients besides the salmon
3. Spread mixture on top of each filet, pressing the pistachio crust to make it stick
4. Bake on baking sheet for 15 minutes and serve!

Spicy Peanut Buckwheat Noodles

The days when pasta was a diet detour are over! These days, we have all sorts of new and healthy pasta-like varieties to choose from: black bean, quinoa, shirataki, brown rice and of course, buckwheat noodles. 

Buckwheat noodles are also known as soba noodles, a type of noodle popular in Japan. Buckwheat is gluten, fat, and cholesterol-free AND it is the highest protein-containing grain (other than oats), offering about 6 grams of protein per cup. It is also a good source of manganese, a nutrient important for energy metabolism, and thiamin, a nutrient important for synthesizing the body's main source of energy (ATP, for those of you that vaguely remember science class). 

Along with the buckwheat noodles, we added spiralized veggie noodles to lighten up the carb load while adding a pop of color, fiber, and crunch. Enjoy!

Ingredients: (serves 4 side servings)

• 8 oz buckwheat soba noodles
• 1 zucchini, spiralized
• 4 large carrots (we used rainbow carrots to add color), spiralized or peeled using vegetable peeler
• 1 tablespoon olive oil
• 1/2 cup peanuts
• 5 mint leaves
• 4 tablespoons spicy Thai peanut marinade (we used San-J brand)

Directions:

1. Cook the buckwheat noodles in boiling water for 4 minutes. Drain and set aside in a bowl
2. Use a spiralizer or vegetable peeler to create noodles out of the zucchini and carrots
3. Sautée the vegetable noodles and peanuts in light oil on medium-low heat for about 5 minutes. Avoid overcooking, you want the veggies tender but still crunchy
4. Add the vegetable noodles and peanuts to the buckwheat noodles and add about 4 tablespoons of the spicy peanut marinade
5. Tear the mint leaves and mix in, leaving one mint leave to garnish on top
6. Great served hot or cold!

Black Bean Pasta

You've tried our spaghetti squash, you've made our zoodles for dinner... but you have yet to try our latest "pasta" concoction: black bean pasta! These noodles are made from just black bean flour - no additives, preservatives, or artificial ingredients. Why are we so excited? One serving of this deliciousness has 15 grams of fiber and 14 grams of protein! Yes, we just gave you your next #meatlessmonday meal. Our recipe below calls for three simple main ingredients, but as always, feel free to add in your favorite veggies! 

Ingredients (serves 1): 

• 3/4 cup black bean pasta (dry)
• 1/4 cup parmesan, shredded
• 1/4 cup yellow onions, diced 
• 1 tablespoon extra virgin olive oil 

Directions: 

1. Bring ~2 cups of water to rolling boil. Add dry pasta and stir gently. Return heat to medium boil and cook 8-10 mins, or until al dente.
2. On another pan, sauté onions with olive oil, until they turn golden brown.
3. When pasta is cooked, drain water and place in bowl. Add parmesan (fresh off the stove is best, to allow cheese to melt), and add onions. 
4. No sauce needed! However, feel free to add your favorite tomato sauce or any other veggies! 
5. ENJOY! 

Bring on the Brussels

Shaved brussels sprouts, shown here with sliced almonds

It's safe to say that Brussels sprouts are a guarantee on any given restaurant menu these days. They're one of those few and far between food trends that simply taste too good to retire. So why not come up with ways to make the classic "crispy Brussels" recipe a bit more interesting? 

Here is one of our favorite ways to spin this dish. The pomegranate seeds add a splash of color along with a boost of antioxidants, while the walnuts provide healthy omega 3's and vitamin E. 

Ingredients: (serves as a side for 6-8)

• 2 pounds brussels sprouts, cut in half (or shredded)
• 1/4 cup olive oil
• 1 cup walnuts, chopped (can also use sliced almonds)
• 1/3 cup pomegranate seeds
• 1-2 tablespoons Balsamic reduction
• Salt and pepper to taste

Directions:

1. Preheat oven to 450 degrees
2. In a large bowl, coat the brussels sprouts with the olive oil, sprinkle salt and pepper
3. Cover a baking sheet with aluminum foil and spread the brussels evenly
4. Roast for 20-25 minutes until tender and ends start to crisp
5. While brussels are roasting, toast the walnuts in a sauté pan with 1 tsp of oil 
6. Pour brussels sprouts, walnuts, and pomegranate seeds in a serving bowl. Drizzle with a sweet balsamic reduction glaze