Avocado Cauliflower Rice

I absolutely love grated cauliflower, especially when it is used as rice.

Trader Joes and a few other grocery stores sell pre-packaged grated cauliflower ready to use! Customers were going Ga-Ga over them! I remember when Trader Joes first started selling them, they were always sold out and it took some time before they had them in stock again! It was crazy! I guess I can understand why so many people loved them... they were convenient and required a little less prep work when preparing meals. I have used the pre-packaged grated cauliflower, but I actually prefer to grate it myself. I think it saves a little bit of money and it is so easy to do with a food processor. No matter if you purchase cauliflower already grated or if you grate it yourself, there are some creative ways to eat it such as avocado cauliflower rice!

This avocado cauliflower rice is creamy and delicious! It kind of reminds me of yummy guacamole mixed with rice since it has cilantro and lime in it. This is the perfect side dish that is sure to be a definite crowd pleaser! Keep in mind that if you are following the Optavia 5 and 1 plan, you need to choose a Leanest Lean to accompany this dish since this it already contains 2 Healthy Fats. Some great options are fish, shellfish, ground turkey or other meat that is more than 98% lean.

Start off by mashing 1 1/2 ounces of avocado with a fork.  Add fresh lime juice, garlic powder, salt and chopped cilantro. Set aside.

Heat a tsp of oil in a skillet. I used Stacey Hawkins Roasted Garlic oil to give the cauliflower more flavor. I love her flavored oils! If interested, you can purchase it HERE. Cook cauliflower rice over medium heat for about 5 to 8 minute in a covered skillet.

Add the avocado mixture to the cauliflower rice. Stir until combined and heated thoroughly. If you have the cauliflower rice already prepped, this side dish is ready in less than 15 minutes! It is a nice change from eating plain cauliflower rice! I served it with grilled tilapia seasoned with Mrs. Dash Southwestern Chipotle Seasoning Blend. What a delicious Lean and Green! Enjoy!

Avocado Cauliflower Rice

Ingredients:

1 1/2 ounces avocado (1 Healthy Fat)

2 tsp fresh lime juice (1 Condiment)

1/8 tsp garlic powder (1/4 Condiment)

1/4 tsp salt (1 Condiment)

1/4 cup chopped cilantro (1/4 Condiment)

1 tsp Stacey Hawkins Roasted Garlic Oil or Olive Oil (1 Healthy Fat)

1 1/2 cups raw grated cauliflower (3 Greens)

Directions:

In a small bowl, mash avocado with a fork. 

Add lime juice, garlic powder, salt, and cilantro. Stir until combined. 

Continue mashing to get the mixture as smooth as possible.

Set aside.

Add 1 tsp oil to a medium sized skillet and heat over medium heat.

Add grated cauliflower. 

Cover skillet with a lid so that the cauliflower steams and becomes tender. 

Cook for about 5 to 8 minutes stirring occasionally.

Add avocado mixture to the cauliflower.

Mix until cauliflower is evenly coated. Heat thoroughly.

Makes 1 Serving

Each serving provides

3 Greens, 2.5 Condiments and 2 Healthy Fats

Click Here to Print

Read more »

Sandy's Kitchen

Salted Caramel Jicama Salad

I try my best to come up with new and exciting recipes so you will not get bored with the same old recipes such as grilled chicken salad. Don't get me wrong... I love a great grilled chicken salad, but sometimes you need a little bit of variety. I could not stay on track if I only had grilled chicken salad everyday.

So... 

I was craving a yummy sweet treat that fits the 5 and 1 plan, but still left some room to have a yummy Lean and Green as well. This truly hit the spot! A delicious dessert to enjoy after a hearty Lean and Green meal.

Jicama is juicy, crunchy, nutty and slightly sweet. It's flavor reminds me of chowing down on a savory apple. I decided to try it as a fruit salad, although it really isn't a fruit at all. It's actually a root veggie. It still makes a great substitute for a delicious caramel apple salad using lower carb jicama instead. It turned out pretty darn good!

Look at that yummy goodness! Topped with toasted walnuts!

This dessert had all the yummy flavors of a caramel apple salad, but without all the carbs.

Jicama is quickly becoming a favorite veggie of mine. Being only 25 calories and providing 3 grams of fiber per half cup, I think I am in love!

You do need to cut the tough brown skin off with a sharp knife. Don't use a vegetable peeler since the skin is thick and tough. You will get better and safer results using a chef knife or you can purchase it pre-cut at Trader Joes!

Trim a slice off the top and the bottom so that the jicama is sitting on a flat surface. This makes it safer and sturdier for cutting away the skin. Once you remove the skin, chop the jicama into 1 inch pieces.

Place jicama in a medium sized bowl and add plain Greek yogurt. The yogurt gives this salad it's creamy goodness! Then add vanilla extract and ground cinnamon to the mixture. I used Sinful Cinnamon Blend from Stacey Hawkins. I absolutely love her seasoning blends! Check it out over HERE!

Add stevia or your favorite brand of sweetener. I like to use the packets of NuStevia which I get from Amazon. Click HERE for the link.

Next add a tbsp of Walden Farms caramel syrup.

Then stir in the toasted walnuts. Don't skip the toasting! Toasting the walnuts really brings out the flavor of the nuts. It gives them a richer and deeper flavor.

Pour the mixture into a small casserole dish. Drizzle with 2 tbsp of caramel syrup and sprinkle toasted walnuts on top. 

Lastly, sprinkle coarse sea salt on top and enjoy this guilt free dessert!

Salted Caramel Jicama Salad

Ingredients:

3 cups raw jicama, peeled and chopped (6 Greens)
3 containers (5.3 oz each) Chobani Zero Sugar Yogurt  or 1 1/2 cups 2% plain Fage Greek yogurt (1 Leaner)
1/2 tsp vanilla extract (1/2 Condiment)
1/2 tsp ground cinnamon (1 Condiment)
1 packet stevia (1 Condiment)
3 tbsp Walden Farms caramel syrup, divided (1 1/2 Condiments)
1/2 tsp coarse sea salt (2 Condiments)
28 walnut halves (4 Snacks)

Directions:
Toast walnut halves:
Preheat oven to 350 degrees. Line a baking sheet with foil for easy clean up. Spread walnut on prepared baking sheet in a single layer. Roast for 5 to 10 minutes. Frequently stir the nuts to ensure even baking. Nuts are done when they appear a shade darker and smell toasted. Let cool and then chop. Set aside.

Combine chopped jicama, yogurt, vanilla extract, cinnamon, stevia, 1 tbsp caramel syrup and half of the chopped walnuts in a medium bowl. Stir until jicama is evenly coated.

Pour into a serving dish. Drizzle 2 tbsp caramel syrup on top and then top with the other half of walnuts. Sprinkle sea salt on top. Serve immediately.

Makes 4 Servings
Each serving provides
1/4 Leaner, 1 1/2 Greens, 1 1/2 Condiments and 1 Optional Snack

Add 3/4 Lean option and 1 1/2 Greens to make a complete Lean and Green meal 

Examples:

4.5 oz grilled chicken breasts (3/4 Leaner) with 2 tbsp light Italian salad dressing as a marinade (1 Healthy Fat) and 3/4 cup broccoli (1 1/2 Greens)

5.25 oz cooked shrimp (3/4 Leanest) with 1 1/2 cups mixed greens (1 1/2 Greens), 2 tbsp light ranch dressing (1 Healthy Fat) and 1.5 oz avocado (1 Healthy Fat)

Click Here to Print

Read more »

Sandy's Kitchen

Kabocha, Sausage and Egg Breakfast Casserole

Christmas is almost here! Less than a week away and one of the most important meal times for my family on Christmas day is breakfast! Of course, no one ever wants to wait for a delicious hearty breakfast on Christmas morning because there is too much excitement going on! That is why I usually  make a breakfast casserole. The preparation is done the night before so all you have to do is pop it in the oven while opening presents! 

This is my first time making a breakfast casserole with kabocha squash, but I loved how it turned out! Kabocha squash tastes similar to butternut squash, pumpkin or sweet potatoes. Now... I have made breakfast casseroles with sweet potatoes and white potatoes so I thought this squash would make a wonderful substitute for the higher carb laden potatoes. It makes a slightly sweet and savory casserole that my family enjoyed! That makes this mama happy!

I usually find kabocha squash at Trader Joes, but for some reason my Trader Joes no longer carried it. I finally found it at my local grocery store, Vons. They are also commonly found in Asian markets.

Take your kabocha squash and slice it in half. They have very tough skin and can be difficult to cut. Use a sharp knife and watch those fingers! Scoop out all the seeds and goop with a spoon and throw them away. Cut each half into wedges and then cut away the skin.

Cut the wedges into chunks so they can fit in the tube of your food processor. 

Preparing the kabocha squash is the hardest part in preparing the casserole. Well not hard, but time consuming. I wish they sold it already prepared in grocery stores! I know Trader Joes sells butternut squash already peeled and cut into chunks. I hope they will do the same to kabocha squash :)

Put the chunks of kabocha squash in a food processor with the shredding disc. You don't have to use a food processor but it makes it so much easier to grate and you save time! It would definitely be a great investment if you don't already have one!

Shredded kabocha squash! 

One whole kabocha squash is going to give you more than 2 1/2 cups needed for the recipe. You can freeze the chunks of leftover squash. Use them later to roast, throw them into stews or mash up as a substitute for mashed potatoes. They are so versatile!

Here is a link that explains how you can freeze them. Click HERE.

Layer the shredded kabocha squash in a prepared 9 x 13 inch glass casserole dish. If you are going to cook it the next day, I would use one of those disposable foil pans instead of a glass dish because glass can break if you put it directly from the cold fridge to the hot oven.

Next, add the red bell peppers. You can actually use any veggies you like. I had some red peppers I wanted to get rid of so I used those. Feel free to add more veggies since you still have 2 more servings of veggies per serving to make up your full Lean and Green for the day. Mushrooms, spinach, zucchini, yellow squash, assorted peppers are all good options.

Then sprinkle Jimmy Dean turkey sausage crumbles on top of the veggies. Use a food scale to measure out 6 ounces.

No thawing required. They will bake wonderfully into the casserole and give it the delicious flavor I remember from numerous Christmas breakfast casseroles.

Whisk a dozen eggs together.

Add your spices. I love sage because it has a sweet savory flavor that matches the flavor of this casserole. It pairs nicely with sausage and winter squash.

Pour the egg mixture over the sausage.

Sprinkle sharp cheddar cheese on top and bake for 40 to 45 minutes at 350 degrees. Enjoy!

Kabocha, Sausage and Egg Breakfast Casserole

Ingredients:

2 1/2 cups kabocha squash, shredded (5 Greens)

1/2 cup red bell pepper, diced (1 Green)

6 ounces Jimmy Dean turkey sausage crumbles (1 Lean)

12 eggs (4 Leans)

1/2 cup unsweetened almond milk (1/2 Condiment)

1 tsp dried sage (1/2 Condiment)

1/2 tsp salt (2 Condiments)

1/2 tsp ground black pepper (1 Condiment)

1 cup 2% reduced fat sharp cheddar cheese (1 Lean)

Directions:

Preheat oven to 350 degrees.

Lightly spray a 9 x 13 inch glass casserole dish with cooking spray and set aside. If making this the night before, use a 9 x 13 inch disposable foil pan.

Cut the kabocha squash in half with a large sharp knife using a rocking motion. Scoop out the seeds and goop with a spoon. Not sure what to call it, so goop it is :)

Cut the squash halves into wedges. Remove the skin with a knife. 

Cut the wedges into large chunks so they can fit into the tube of the food processor and then shred. They don't have to be cut nicely because they are going to be shredded anyways. 

Measure out 2 1/2 cups of shredded kabocha squash and spread out along the bottom of the prepared casserole dish.

Sprinkle the diced red bell pepper over the kabocha squash.

Spread the Jimmy Dean turkey sausage crumbles over the kabocha squash and peppers. No need to thaw the sausage.

Combine eggs, almond milk, sage, salt and pepper in a large mixing bowl. Whisk thoroughly. Pour the egg mixture over the sausage.

If you are cooking it in the morning, cover with foil and place in the fridge.

Sprinkle cheese on top. Bake uncovered for about 40 to 45 minutes or until cooked thoroughly. You may need additional baking time if it was in the fridge the night before. Allow to cool slightly. Divide into 6 equal portions.

Don't forget to add 2 more Greens per serving to complete your Lean and Green for the day! Enjoy!

6 Servings with 1 Lean, 1 Green, and 1 Condiment

Click Here to Print

Read more »

Sandy's Kitchen

Zucchini "Noodles" with Sesame Peanut Sauce

I was craving a quick and easy noodle salad and this recipe fit the bill! Nowadays... I do not eat pasta so my noodle salad wasn't made up of noodles at all, but it was still incredibly delicious! I used spiralized zucchini in this dish. I have used spiralized yellow squash, spaghetti squash or even cabbage as my pasta. All of them would have worked for this dish, but zucchini is what I had on hand. 

Trust me when I say this... I did not miss the pasta at all. I loved the crunchiness and freshness of the veggies and there was tons of spicy Asian flavor coming from the sesame peanut sauce that complimented the veggies.

The easiest way to spiralize your veggies is with a spiralizer of course :) I have mentioned the Paderno World Cuisine Spiral Slicer being my favorite one numerous times in a variety of posts. You can get it HERE on Amazon, but I think they have a five blade spiralizer which is the same price as the tri blade one. Go check them out!

The Paderno Spiral Slicer makes the zucchini into beautiful spirals in no time at all. Measure out 2 1/2 cups.

Chop up 1/2 cup of red bell pepper. I love the red, orange, and yellow bell peppers the most because they are sweeter and have an almost fruity flavor compared to green bell peppers which have a slightly bitter taste.

Toss the spiralized zucchini and red peppers together in a medium sized bowl.

Some of the ingredients used to make the Sesame Peanut Sauce.

Along with powdered peanut butter, also known as PB2. It is less fat, calories and carbs than regular peanut butter.

You do not need to add this, but I added a very small amount to the sauce because I wanted to sweeten it up just a bit. When I mean a little bit, I mean a very light sprinkle.

Combine the sauce ingredients and mix it well.

Pour the sauce over the veggies.

Stir until the veggies are evenly coated.

I added some shrimp for my Lean that was already peeled and cooked. I just take them from the freezer and run them under warm water for a few minutes to defrost them or leave them out on the counter for about an hour. This shrimp is so convenient on busy weekdays. Love them!

A wonderful healthy meal that is so easy to make. There is absolutely no excuse for not making healthy choices when we are busy. Enjoy!

Zucchini "Noodles" 

with Sesame Peanut Sauce

Ingredients:

2 1/2 cups spiralized zucchini (5 Greens)

1/2 cup red bell pepper, diced (1 Green)

4 tbsp powdered peanut butter (2 Snacks)

1 tbsp apple cider vinegar (1/4 Condiment)

1 tbsp soy sauce (1 Condiment)

1/2 tsp garlic powder (1 Condiment)

1/2 tsp ground ginger (1 Condiment)

2 tsp sriracha sauce (2 Condiments)

2 tsp sesame oil (2 Healthy Fats)

2 tsp water

Light sprinkle of a NuStevia packet (Optional)

Directions:

Combine spiralized zucchini and diced red pepper in a medium sized bowl. Set aside.

In a small bowl, whisk the powdered peanut butter, water, apple cider vinegar, soy sauce, garlic powder, ground ginger, sriracha sauce and sesame oil together until mixed thoroughly.

Add the sesame peanut sauce to the zucchini and red pepper. You can also add a light sprinkle of NuStevia. Stir until the vegetables are coated evenly.

You can also add your favorite Leaner Lean or Leanest Lean. I chose shrimp! Because shrimp is a Leaner Lean, you would still need to add another healthy fat per serving.

2 Servings with 3 Greens, 2.6 Condiments, 1 Healthy Fat and 1 Snack per Serving

Click Here to Print

Read more »

Sandy's Kitchen

BBQ Beef Stuffed Peppers

Ground beef mixed with bbq sauce, grated cauliflower, diced tomatoes topped with melted cheddar cheese all stuffed in a sweet bell pepper makes a yummy family friendly meal!

When I was barely a teenager, I came across a recipe in one of the many cookbooks that my Dad owned. I guess you could say my love for cooking came from my father. He was in the Air Force so he really didn't have much time to cook during the weekdays, but the weekends were his time to unwind and well... cook. Don't get me wrong... my mother was and still is a good cook, but I always remembered the weekends belonging to Dad. I have lots of great memories of weekend family shenanigans.

The recipe I had found in one of his cookbooks was an easy one made with only a few ingredients. It was called Barbecue Cups. They were absolutely delicious, yet so simple. It consisted of ground beef mixed with barbecue sauce and then stuffed into a muffin cup. Each muffin cup was lined with a refrigerated biscuit. They were topped with shredded cheese and placed in the oven. That's it! I told you they were easy. 

Biscuits are mighty tasty, but peppers work just as well. I just needed to find something that could hold the meat mixture, yet still taste great. I personally like the taste of sweet red peppers. I love them raw, roasted, grilled, etc... Either way, they taste delicious! You don't even have to use red peppers. Use and color you like. I don't discriminate! They are all yummy to me!

This recipe makes two Lean and Green meals, but feel free to double or triple the recipe if you have a large family or if you want more left overs!

Start off by cutting the tops off the peppers and getting rid of the seeds and membranes.

Then boil the peppers in a large pot of water for only 5 minutes. It helps soften the peppers so you don't have to spend so much time baking.

Measure out 7.5 ounces of cooked lean ground beef. Use a food scale! It is one of those gadgets you should own for portion control. You don't want to cheat yourself of any food you may be missing or vice versa... getting too much of a certain food. It just makes measuring simpler. Set aside the ground beef.

Next, measure out 1/2 a cup of riced cauliflower. Riced cauliflower is a great alternative to rice so it works great in this recipe. You can always grate your own cauliflower, but purchasing it already done is so much easier and saves some time!

Cover the bowl of riced cauliflower with clear plastic wrap or place a plate over the bowl. Microwave a few minutes until the cauliflower is tender. No need to add anything, but I have seen some people add a little bit of oil to the cauliflower. It really doesn't need it, but if you ever need that extra healthy fat, then adding it would be a great way to get it in.

Add the cooked cauliflower to the ground beef.

Then add the drained Italian diced tomatoes.

I added Stacey Hawkin's Honey BBQ Seasoning. It is delicious and it enhances the flavor of the meat mixture. If you don't already have it, you can purchase it HERE. It has quickly become a favorite of mine.

If you do not have the Honey BBQ Seasoning, don't fret! You can use any combination of your favorite seasonings. Just make sure you do not exceed two condiments total.

Now you are going to add the barbecue sauce! I found this sugar free barbecue sauce at Wal-mart. I have to say... considering it is sugar free... it is pretty darn good! My husband who hates sugar free anything actually likes this one. It comes in a variety of flavors too!

Mix all of the ingredients together until everything is combined.

Stuff the meat mixture in the cooked peppers. Cover with aluminum foil and bake for about 30 minutes.

Uncover and sprinkle 1/4 cup of cheddar cheese on each pepper.

Bake for about 5 more minutes or until the cheese is melted.

Look at all that melted cheese! Don't they look heavenly? Enjoy!

BBQ Beef Stuffed Peppers

Ingredients:

2 Sweet Bell Peppers (4 Greens)

7.50 ounces 93% Lean Ground Beef, cooked (1 1/2 Leans)

1/2 cup 2% Cheddar Cheese, shredded (1/2 Lean)

1/2 cup raw grated Cauliflower (1 Green)

1/2 cup Italian diced Tomatoes, drained (1 Green)

1/4 cup G Hughes Smokehouse Sugar Free BBQ Sauce (4 Condiments)

* 1 tsp Stacey Hawkins Honey BBQ Seasoning (2 Condiments)

Directions:

Preheat oven to 350 degrees.

Cut the tops off both peppers. Discard the seeds and membranes.

Boil a large pot of water over medium-high heat. Add the peppers and cook for about 5 minutes or until slightly tender. Remove the peppers from the water and place the peppers upside down on a plate to drain the water. Set aside.

Put the grated cauliflower in a small bowl. Cover the bowl tightly with plastic wrap or you can place a plate over the top of the bowl. Microwave on high for about 2 minutes or until the cauliflower is tender. Set aside.

Combine cooked ground beef, cooked cauliflower, diced tomatoes, BBQ sauce and seasonings of choice in a large bowl. Evenly divide meat mixture between the two cooked peppers.

Cover with foil and bake for 30 minutes. Remove foil and sprinkle 1/4 cup of cheese on each pepper. Bake uncovered for 5 more minutes or until cheese is melted. One stuffed pepper is one full Lean and Green Meal.

*If you do not have Stacey Hawkin's Honey BBQ Seasoning, you can use any combination of seasonings of your choice. Just make sure the total number of condiments does not exceed a total amount of 2 Condiments.

Makes 2 Servings

Per serving:

1 Lean, 3 Greens, and 3 Condiments

Click Here to Print

Read more »

Sandy's Kitchen