Prisco’s Family Market

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Low-Carb Cauliflower – A healthy food substitute- Tuesday, August 15, 2017

This week, we wanted to place the produce spotlight firmly over one of our favorite vegetables, cauliflower. This may seem like an odd choice, but if you are a foodie or simply keen on cooking, you've probably already come across a number of articles and other media featuring this under-appreciated vegetable. It's become popular as a low-carbohydrate substitute in many recipes, replacing common ingredients such as flour in certain dough recipes (ex., gluten-free pizza crusts), or as an alternative to starch- and carb-laden dishes like mashed potatoes.

A little about cauliflower

While there are many different cultivars of white cauliflower, they are all marketed under the same name. In addition to the white varieties we're all well aquainted with, cauliflower also comes in other shades, including orange, green, and purple. Such varieties include the "broccoflower", a genetic cross which combines the physical features of cauliflower with the chlorophyll of broccoli, while mostly maintaining the cauliflower's unique flavor. With heads ranging from yellow-green to lime-green, broccoflower has a slightly sweeter taste than conventional cauliflower.

Selecting and storing a head of cauliflower

When choosing a cauliflower, look for a clean, white head with tight bud clusters – you'll want to avoid cauliflower whose florets are starting to separate or sag. The head of the cauliflower should be surrounded by thick green leaves, leaving the florets better protected and ensuring freshness over a longer period. Spotted or dull-colored cauliflower, of course, should be avoided if possible.

Cauliflower will keep forup to five daysif stored in a perforated plastic bag or in an open dry container in the refrigerator, but is best eaten as soon as possible. Never seal your cauliflower in a plastic bag or other closed container and always keep the head stem-side up to prevent moisture form collecting on it during storage, which can accelerate rot.

Cauliflower recipes

So, how to prepare your cauliflower? As mentioned previously, you have plenty off options when it comes to cooking this incredible vegetable. There are a number of substitution options for more complex recipes, and cauliflower can serve as a standalone ingredient for simple sidedishes in place of other, more conventional veggies. Consider the following examples...

Cauliflower Rice

Instead of the usual white rice, substitute cauliflower in your favorite recipes. Just pulse the florets in a food processor or grate them on a box grater (via medium-sized holes) until you have small, rice-sized pellets. Once you have your "rice", just saute in a skillet over medium heat in olive oil; cover and allow the heat to steam the cauliflower until desired tenderness. You can then season your "rice" as you see fit. - Cauliflower rice can be used in any dish that calls for white rice, including sushi.

Cauliflower in place of potatoes

This applies to both mashed varieties and chopped. Instead of diced potatoes in your corned beef or breakfast-style hash, try cauliflower. It cooks up roughly the same without any additional fuss, and really provides the texture you'd expect from a good hash. The cauliflower does an excellent job of soaking up the other flavors, whether you are cooking with bacon or meat or simply spices, and is an excellent base for highly seasoned dishes.

Cauliflower also makes for a fantastic mashed potato substitute. If you are trying to shave off calories and carbs, serve up mashed cauliflower at your next meal. It's easy to prepare: Just steam the cauliflower for about 14 minutes then place in a food processor. Add some cream or buttermilk, some butter, salt and pepper, and garlic if desired. Pulse until desired consistency and serve.

Basically, the sky's the limit when it comes to subbing cauliflower for potatoes. Shredded or diced cauliflower works splendidly in other potato-heavy dishes...Cauliflower Tots and Cauliflower Pancakes (fritters) are also fantastic. Just use your imagination!

Cauliflower pizza crusts

One of the most talked about uses for cauliflower these days is as an ingredient in low-carb and gluten-free pizza crust. Preparation is a bit more involved than making mashed cauliflower, but you're using many of the same utensils. Pulse the cauliflower florets in a food processor until you have a powder – this is your flour alternative. For the specifics on preparing your cauliflower crust, see below.

Recipe courtesy of


1 medium head cauliflower, cut into florets

1/4 cup grated Parmesan

1 teaspoon Italian seasoning

1/4 teaspoon kosher salt

1 large egg

2 cups freshly grated mozzarella

1/4 cup Pizza Sauce


Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper.

Pulse the cauliflower florets in a food processor to a fine snowy powder (you should have about 2 1/2 cups). Transfer the processed cauliflower to a microwave-safe bowl and cover. Microwave until soft, 4 to 6 minutes. Transfer to a clean, dry kitchen towel and allow to cool.

When cool enough to handle, wrap the cauliflower in the towel and wring out as much moisture as possible, transferring to a second towel if necessary. In a large bowl, stir together the cauliflower, Parmesan, Italian seasoning, salt, egg and 1 cup of the mozzarella until well combined. Transfer to the prepared baking sheet and press into a 10-inch round. Bake until golden, 10 to 15 minutes.

Remove the crust from the oven and top with the pizza sauce and remaining 1 cup mozzarella. Bake until the cheese is melted and bubbly, 10 minutes more.

Cauliflower in place of pasta in some dishes

Everyone loves macaroni and cheese, right? Well, even if you don't personally, surely you know someone who does. Cauliflower makes it possible for folks who love their mac to continue enjoying it, albeit modified. Just substitute small, bite-sized cauliflower pieces for the macaroni: Cook the cauliflower in boiling water for about five minutes; you're going for a more al dente texture, crisp-tender. Drain well and pat dry, then transfer to a baking dish. Pour your preferred cheese sauce over your "mac" and cook until browned on top and bubbly, about 15 minutes. Serve.

Cauliflower in cookies

This may not seem very appetizing, but it turns out that powdered/processed cauliflower can make a pretty good substitute for regular flour in cookies. For a tasty treat, try this recipe courtesy of

Flourless Oatmeal Cookies


1 cup frozen cauliflower, thawed

1/2 cup cottage cheese (I used 1%)

1 tsp cinnamon

1/2 tsp ground ginger

2 tbsp milk

1 tbsp maple syrup

1 tbsp honey

2 prunes, soaked in water for a couple minutes (the longer they soak, the better)

2 cups rolled oats

1/2 tsp baking powder

1/4 tsp baking soda

pinch salt

1 tbsp brown sugar

1/4 cup dried cranberries

1/4 cup raisins


Preheat oven to 350F. Combine cauliflower, cottage cheese, cinnamon, ginger, milk, maple syrup, honey, and prunes in food processor. Process until smooth. In a large bowl, mix together oats, baking powder, baking soda, salt, and brown sugar. Pour the mixture from the food processor into the bowl with oats. Mix to combine. Fold in cranberries and raisins. Form dough into cookies and place on greased baking sheet. Bake in preheated oven for 12 minutes. Let cool before removing from baking sheet and serving.


Sensational summer blueberries are now available!- Tuesday, August 1, 2017

Summer is the best times to purchase blueberries. This amazing fruit is officially in its peek season and not only readily available, but in its prime in both texture and flavor. You'd be hard pressed to find blueberries bursting with this much sweetness any other time of year. Why are blueberries hard to beat? Here are a few reasons:


Blueberries are considered a superfood. Superfoods, for those not familiar with the term, are foods (usually raw items, such as fruits and vegetables) that have been confirmed to be nutrient-rich and especially beneficial for the health and well-being of the consumer. Blueberries fall into this category because they are high in fiber and low in calories, and an excellent source of essential vitamins and minerals (such as K1, vitamin C and manganese) and antioxidants.

While blueberries are often eaten fresh, they make for an excellent ingredient in many baked goods, and are perfect in jams and jellies, and even juiced. They are also easy to store, lasting several days if refrigerated (be sure they are dry and free of mold before placing them in the fridge), or months if frozen.

Freezing blueberries:

There is a specific process to this if you want to maximize consistency: First, spread your blueberries out on a rimmed baking sheet and let them firm up in the freezer for a couple hours. Afterward, transfer them into a resealable plastic bag and pop them back in the freezer. They should keep for a few months. Note: Because freezing can break down the cellular structure of the berries, you may wind up with a less plump texture. Because of this, your best bet is to use your (still delicious!) berries in baking recipes or smoothies once they are removed from the freezer.

Try some of these fabulous blueberry recipes

For fresh blueberries, try:

If you have frozen berries:


So, Just What is a Nectarine?- Tuesday, July 25, 2017

A nectarine is a fuzz-less variety of peach. It is NOT a cross between a peach and a plum. Every once in a while, a peach tree mutates – the gene responsible for the fuzz is turned off, and out comes a smooth-skinned nectarine. Peach seeds may occasionally grow into trees that bear nectarines, and nectarine seeds may grow into trees that bear either nectarines or peaches. It is not possible to know which fruit will grow on trees grown from nectarine seeds, so nectarine branches are grafted onto peach trees to guarantee a crop of nectarines.

The word 'nectarine' means sweet as nectar, and this is very likely the origin of the name. Nectarines, like peaches, probably originated in China over 2,000 years ago and were cultivated in ancient Persia, Greece and Rome. They were grown in Great Britain in the late 16th or early 17th centuries, and were introduced to America by the Spanish.

Nutritionally, a nectarine is a real dynamo. A medium nectarine is approximately 4-5 ounces in weight and will cost you only 60 calories. In return, you get a lusciously sweet snack with 2.5 tsp worth of sugar, evened out by 1.5 grams of fiber. Nectarines are a good source of vitamin C and also have good vitamin A and potassium values, and they are also contain an abundance of antioxidants.

If you love nectarines, now is the time to buy them as their season, as with other soft fruits such as peaches, plums, apricots, etc., is limited in the US.

Four Common Food Myths Debunked- Tuesday, July 18, 2017

Myth 1 - You can eat as much healthy fat as you like

The truth: While olive oil, packed with monounsaturated fat, is better for your heart than the artery-clogging saturated fat in butter, both have 100 to 120 calories per tablespoon. In fact, all fats have roughly the same number of calories, says Samantha Heller, RD. So go easy. One way is to try an oil mister—one spritz delivers a fraction of a teaspoon.

Myth 2- Dark bread is always better than white

The truth: A dark bread might just have caramel coloring but be no better than white bread, University of Scranton psychology professor Michael Oakes, PhD, says. Look for the words “whole grain” or “100 percent whole wheat” on the package: that means the bread is made from unrefined wheat, which has more than double the fiber and is also higher in selenium, potassium, and magnesium.

Myth 3 - "Eggs are bad for your heart.”

The Truth: Eggs do contain a substantial amount of cholesterol in their yolks—about 211 milligrams (mg). But labeling eggs as “bad for your heart” is connecting the wrong dots, experts say. Studies show that most healthy people can eat an egg a day without problems,” says Penny Kris-Etherton, Ph.D., R.D., distinguished professor of nutrition at Penn State University.

The cholesterol we eat in eggs doesn’t have a huge impact on raising our blood cholesterol; the body simply compensates by manufacturing less cholesterol itself. The chief heart disease culprits are “saturated and trans fats, which have much greater impact on raising blood cholesterol,” notes Kris-Etherton. Seen through that lens, eggs look more benign: a large egg contains 2 grams of saturated fat (10 percent of the Daily Value) and no trans fats.

As with any food, it’s not the eggs but the amount of eggs that you eat that can become unhealthy. According to the American Heart Association’s diet and lifestyle recommendations, which Kris-Etherton helped write: Limit your cholesterol intake to less than 300 mg daily. Rule of thumb: it’s safe to eat a bit less than one egg per day, say two or three per week.

Myth 4 - High-Fructose Corn Syrup (HFCS) is worse for you than sugar

Not true… The truth is neither one is good for you and both should be limited or eliminated for a truly healthy diet. “The debate about HFCS and sucrose [table sugar] is taking the focus off the more important question,” says Kimber Stanhope, Ph.D., R.D., a researcher at the University of California, Davis, who has studied the sweetener extensively. “What we should be asking is ‘What are the effects of all sugars (HFCS and sucrose) in the diet?”

Our bodies weren’t designed to handle a large amount of fructose at a time, Stanhope notes, because we wouldn’t have come across it in our food supply. “If you look at what nature provided for humans to eat, we only had fructose in whole fruit, in amounts that are relatively dilute.” Problems arose when we learned how to turn foods—which contain fiber, water and other nutrients—into pure sources of sugars (e.g., refining sugarcane into table sugar). Despite its name HFCS contains only a little more fructose than sucrose does, Stanhope emphasizes. It’s the sheer amount of the sweet stuff we consume that matters or, once again, it’s the dose that is the problem. Too much honey, agave syrup or dehydrated cane juice would likely cause the same health problems.

“The American Heart Association recently recommended that women consume no more than 100 calories a day in added sugars [6 teaspoons]; men, 150 calories [9 teaspoons],” Stanhope notes. Our current intake, however, hovers around 355 calories per day. “The U.S. population isn’t anywhere close to [the AHA’s] goal.”

What you may not know about almonds.- Tuesday, July 4, 2017

Just a handful of almonds per day may help you get more of the nutrients your body needs while helping maintain a healthy weight and cholesterol levels. A handful of almonds is a tasty way to help crush cravings and keep energy levels up throughout the day. Almonds are also easy to take on the go and pair well with lots of other foods.

Here are some other good-to-know facts about almonds:

  • When asked "What is an almond?", folks naturally reply "It's a nut." This is true, but only partially so. As a member of the peach family, the almond is technically the hard-shelled fruit of the almond tree.

  • Almonds are among the lowest-calorie nut meats. A single serving of almonds (1 oz. – 23 whole almonds) provides just 160 calories. They also have more calcium than any other nut, plus nearly 9 grams of monounsaturated, heart-healthy fats, 6 grams of protein, and 3.5 grams of fiber.

  • Almonds are healthiest for you raw or dry roasted. You will want to avoid "roasted" almonds as they may have been heated in unhealthy fats.

  • There are 98 published research papers to date (with 19 more in progress) on the health effects of almonds, in particular their positive effect on heart health, diabetes and weight management.

  • Almonds eaten as a mid-morning snack can help moderate your blood sugar levels throughout the day. They help to slow absorption of sugar and carbs

Gazpacho - This summertime cold soup is not only delicious, it’s healthy! - Tuesday, May 16, 2017

Unfortunately, far too few Americans have ever enjoyed this delicious summertime treat, and it’s a real shame because it is quite tasty; and once you see how healthy it is, you will want to add it to your regular summer meal plans.

Originally from the Andalusian area along the south Mediterranean coast of Spain. History tells us that it has many different influences, from Greece and Rome, as well as from the Moor's and Arab culture. The original soup was blended stale bread, olive oil and garlic, with some liquid like water or vinegar that was pounded together in a mortar. Different vegetables and almonds that were available were also added. This soup evolved into different varieties, the most popular around the world being the tomato-based variety, which is served cold.

It was common for Roman soldiers to carry dried bread, garlic and vinegar to make the basics of this early soup. Christopher Columbus probably took this soup with him on his voyages from Spain. When he brought back tomatoes, cucumbers and different peppers, that is when the soup evolved to its present state. Now all kinds of things are added, such as watermelon and cantaloupe.

Here are some of our favorite homemade recipes. Note the nutritional information and the ingredient list and you will see why it’s really worth getting acquainted with.

Tamar's Gazpacho









88 cal.


20 g

3.2 g

4.7 g

12 g

0 mg

120 mg.


Mexican Gazpacho









86 cal.


21 g

3.6 g

3.9 g

12 g

0 mg

100 mg.


Gazpacho Andaluz - Cold Tomato Soup









56 cal.


11 g

2.2 g

2.4 g

6 g

0.2 mg

54 mg.


The term Gazpacho has also become synonymous with any soup served cold. Here are a few of our summer favorites:


Blackberry Gazpacho









210 cal.


34 g

2.5 g

8.3 g

23 g

6.3 mg

9.4 mg.


Chilled Strawberry Soup









200 cal.


49 g

2.0 g

6.1 g

40 g

0 mg

4.2 mg.



The foods of Love- Monday, February 6, 2017

If you have a special someone in your life, you're probably already planning for or looking forward to this Tuesday. February 14th is Valentine's Day, the one day of the year dedicated exclusively to spending time with your significant other or spouse, and doing your best to make their day special. This can mean simply spending more time with them and/or buying them flowers or other gifts, all of which are great options, but there's one activity almost all couples indulge in on Valentine's Day... Sharing a special meal together!

Now, people often say the best way to a person's heart (man or woman!) is through their stomach, and cultures all over the world agree. Everyone is going to have an opinion on the best foods for inspiring love in another person, ranging from various types of seafood to fruits, herbs, and vegetables. There's a traditional or folk remedy for everything, and aphrodisiacs are in a category all their own.

Looking to play Cupid this Valentine's Day? When you head to the restaurant for a meal out, or while preparing your own meal at home, try incorporating some of the following foods... And enjoy!

[info courtesy of, &]

Oysters & Caviar

These classic aphrodisiacs are packed with zinc, a mineral that supposedly increases libido. Why not start your meal with half a dozen oysters or some caviar, and a glass of chilled champagne (a classically romantic beverage)?


Why truffles (the fungus, not the chocolate)? Probably due to their rarity and musky aroma. Truffles have long been considered a go-to food for arouse the palate and the body.


Loaded with B vitamins, magnesium, potassium and the bromeliad enzyme, bananas may increase the male libido. There are lots of wonderful desserts, including Bananas Foster, that incorporate bananas.


Boosting the immune system with B vitamins and potassium, avocados have long been associated with sexuality. Baked Avocados or avocado slices on a salad are a great way to incorporate this particular food into a romantic meal.


Thanks to their high vitamin E content, almonds help support female hormones, and have been seen as a fertility symbol for hundreds of years. Almonds can be sprinkled on top of salads or used as an ingredient in many lucious desserts.


Garlic is considered an aphrodisiac primarily because it helps increase blood flow. As an ingredient, it's also incredibly easy to include in your meal: Garlic can be used as a seasoning in most main dishes, as well as in sides (garlic mashed potatoes, anyone?).


The neurotransmitters serotonin and anandamide both contribute to feelings of happiness and euphoria, and both are found in chocolate. Chocolate also happens to be the go-to Valentine's Day treat, and you would be remiss not to include it at some point in your evening!


Have a wonderful Valentine's Day!


Asparagus, the "food of kings"- Tuesday, January 31, 2017

Asparagus may not officially be royalty, but it sometimes is referred to as the “food of kings,” and "the aristocrat” of vegetables. Cultivated for more than 2,000 years, asparagus was prized by the ancient Greeks and Romans for both taste and the medicinal properties they believed it possessed. King Louis XIV of France loved asparagus so much he had special greenhouses built, so he could enjoy the vegetable year-round.

Not only does asparagus taste delicious, it offers us a rich supply of nutrients. Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. It’s also a good source of antioxidants. This is just the beginning of a long list of health benefits attributable to asparagus, but we all want to eat it, not think about it. Why not consider some of these asparagus recipes and see if you don’t feel a bit more regal?

Asparagus and Jack Cheese Frittata

Risotto with Portobello Mushrooms and Roasted Asparagus

Asparagus Soup

Marinated Asparagus Salad

Steamed Asparagus

Chicken and Fresh Asparagus Casserole


Want to reduce your carb intake? Try cauliflower in your favorite recipes.- Tuesday, January 24, 2017

It's an unfortunate fact that ingredient-limited diets, especially those programs that require reducing carbohydrate intake, can be highly unpleasant for beginners. In many cases you're required to sacrifice most if not all of your favorite foods, leaving you feeling both hungry and miserable. However, it's important to stay the course even if you experience some discomfort. Don't let the initial side effects of a low carbohydrate diet stop you from eating healthy. Once you are over the hump and your body begins to adapt, you will find yourself feeling much better.

While this is good news, it does not address the loss of your favorite foods, which can be distressing for many people and make it difficult to persevere in their new dietary regimen. In order to make eating low carb satisfying and manageable over the long term, physically and mentally, you need to find a way to re-incorporate some of the foods you love. And one of the best ways to do that is to substitute low carb ingredients for the high carb ones in your favorite recipes.

This week, Prisco's Family Market is featuring cauliflower – one of the best low carb food substitutes out there. This amazingly versatile vegetable can fill in for just about anything "bready" – and in the spirit of experimentation, cooks have come up with plenty of new and interesting ways to use it.

Here is a list of recipes using cauliflower as a replacement for breads, pastas, and starches, while keeping your favorite flavors intact...

Cauliflower “Everything Bagels”

The quintessential New York food. Pair them with some fat and a protein source to make a complete breakfast. They’d be delicious with an avocado and some lox or turkey slices!

Recipe courtesy of


  • 1 head cauliflower, riced (about 3 cups)

  • 2 tbsp almond flour

  • 1 tbsp coconut flour

  • 1 tbsp organic corn meal

  • 2 eggs

  • 1/2 tsp garlic powder

  • 1/4 tsp sea salt

"Everything" Topping

  • 1/2 tsp poppy seeds

  • 1 tbsp sesame seeds

  • 1 tsp dried minced garlic

  • 1 tbsp dried minced onion

  • 1/2 tsp sea salt


1. Preheat oven to 400 degrees.

2. In a food processor, or using a hand grater, pulse/grate cauliflower until rice consistency

3. In a bowl combine eggs, cauliflower rice, almond flour, coconut flour, corn meal, garlic powder, and salt

4. In a separate bowl combine "everything" topping ingredients

5. Lay parchment paper on a baking sheet

6. Make 4 even sized balls and lay onto parchment paper

7. Sprinkle "everything" topping and slightly press them into the top

8. Bake for 15-20 minutes, or until bread-like consistency (it might be longer depending on the size you make)

9. Remove from baking sheet and let cool directly on a cooling rack

Optional steps: Broil on high for 3-5 minutes after baking. For extra crisp, remove from baking sheet and do the broiling step with the buns directly on the oven rack.


Cauliflower “Rice”

For those of you who are accustomed to eating rice, this is a recipe for you.

Recipe courtesy of


  • 1 small head of cauliflower (4-5 cups riced)

  • 3 Tbsp cooking fat (such as coconut oil)

  • 2 tsp lemon zest (approximately 1 lemon)

  • 4 Tbsp chopped fresh parsley

  • 1/8 tsp salt , to taste


1. Trim cauliflower and place florets in a food processor (you may have to do this in batches). Pulse until chopped to rice grain size. Set aside.

2. Heat cooking fat in a large frying pan over medium-high heat. Add cauliflower to the oil and cook, stirring frequently until cauliflower is cooked al dente (about 6-8 minutes).

3. Stir in lemon zest, parsley and salt. Cook 1 minute. Enjoy!


Cauliflower Pizza Crust

Cauliflower crust is thin and crispy, perfect for anyone who likes pizza with a nice crunch on the bottom. And since you’re making it yourself, it’s easy and fun to get really creative with the seasonings. (Note: You can also use that crust for calzones, pizza pockets, or just about anything else you’d otherwise use pizza dough for.)

Recipe courtesy of


  • 1 head cauliflower, stalk removed

  • 1/2 cup shredded mozzarella

  • 1/4 cup grated Parmesan

  • 1/2 teaspoon dried oregano

  • 1/2 teaspoon kosher salt

  • 1/4 teaspoon garlic powder

  • 2 eggs, lightly beaten


1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

2. Break the cauliflower into florets and pulse in a food processor until fine. Steam in a steamer basket and drain well. (I like to put it on a towel to get all the moisture out.) Let cool.

3. In a bowl, combine the cauliflower with the mozzarella, Parmesan, oregano, salt, garlic powder and eggs. Transfer to the center of the baking sheet and spread into a circle, resembling a pizza crust. Bake for 20 minutes.

4. Add desired toppings and bake an additional 10 minutes.


Cauliflower “Breadsticks”

A big basket of breadsticks can really bring the table together, and they’re delicious dipped in some homemade marinara sauce! Fortunately, cauliflower comes through again with a way to make them lower carb.

Recipe courtesy of


  • 1 head of cauliflower

  • 1 tablespoon of oregano

  • 1/2 tablespoon of basil

  • 1 tablespoon onion powder

  • 1/2 tsp red pepper flakes

  • 2 eggs

  • Salt and pepper to taste


1. You can either put the whole head of cauliflower in a microwave safe dish and put in the microwave for 10 min. Then remove and put in a food processor until smooth OR you can put the cauliflower in the food processor first until you get a rice consistency and then put in a microwave safe dish and put in the microwave for 10 min.

2. Let the cauliflower cool slightly then place in the refrigerator until cooled completely.

3. Once cooled, mix the rest of the ingredients in the cauliflower.

4. Grease a cookie sheet and place cauliflower on it. Use your hands and pat down cauliflower until it is about 1/2 in thick. Place in an oven set for 425 degrees for about 25 min or until slightly brown.

5. Remove from oven and turn to broil at 500. Cut your cauliflower in the desired sticks you want and flip over. Place back in the oven until both sides are brown and desired crispness. Enjoy!


Cauliflower "Macaroni & Cheese"

Nobody can really pretend that cauliflower is shaped like macaroni, but if you’re looking to dig into a big pile of rich, cheesy goodness, cauliflower mac is just the thing.

Recipe courtesy of


  • 5 cups cauliflower florets

  • Sea salt and pepper to taste

  • 1 cup coconut milk, canned

  • 1/2 cup homemade broth

  • 2 tbsp coconut flour, sifted

  • 1 soy free organic egg, beaten

  • 2 cups grass-fed cheddar cheese/raw cheese


1. Preheat the oven to 350.

2. Salt the cauliflower then steam it until al dente.

3. Then place the florets in a greased baking dish.

4. In a skillet heat up the coconut milk with a pinch of salt and pepper over medium heat.

5. Add the broth and keep stirring.

6. Add the coconut flour to the mixture and let the sauce bubble.

7. Remove the sauce from heat then whisk in the egg.

8. The sauce should thicken and then pour it over the cauliflower.

9. Add the cheese evenly then bake for 35-40 minutes.

10. Turn the oven to broil for 3-5 minutes to get a nice color on top.


Turn your New Year’s resolutions into real solutions for healthy eating!- Sunday, January 1, 2017

Every year as we head home from the last holiday party, usually a New Year’s celebration, we make a promise to ourselves to cut back on junk food and embrace healthier eating and physical exercise. Unfortunately, very few of us ever make it through the football playoff season and by the time the Superbowl arrives in early February, all our best intentions have fallen to the wayside.

It’s not easy to suddenly acquire will power and get serious about healthy eating and exercise, but if only we could it would do us all a world of good. There are tools, tips and aids that can help, and that is what we would like to begin to share with you today.

There are some painless ways that you can help yourself and other members of your family begin and maintain a healthier lifestyle. One great place to start is with the MyPlate Daily checklist, which isprovided by the US Department of Agriculture. Visit their website and take a few seconds to provide your sex, age, height and weight, and it will generate a couple eating checklists for you: One that will allow you to maintain your present weight if that is where you want to be, and another to help you lose weight over time. Here is the link.

In addition to the MyPlate Daily checklist, this site provides a wealth of information and great tips to help us all develop healthier lifestyles, especially as they relate to what we eat.



Everything You Eat and Drink Matters — Focus on Variety, Amount, and Nutrition

Choose a variety of foods and beverages from each food group to build healthy eating styles. Include choices from all the MyPlate food groups to meet your calorie and nutrient needs when planning or preparing meals and snacks.


Fruits - Focus on whole fruits. Fresh is best but also consider frozen, dried, and canned options. Always choose whole fruits more often than 100% fruit juice to help control sugar intake.

Vegetables - Vary your veggies. Vegetables are divided into five subgroups and include dark-green vegetables, red and orange vegetables, legumes (beans and peas), starchy vegetables, and other vegetables.

Grains - Make half your grains whole grains. Grains include whole grains and refined, enriched grains.

Protein Foods - Choose a variety of lean protein foods. Protein comes from both animal (seafood, meat, poultry, and eggs) and plant sources, (nuts, beans and peas (yes, these last two are veggies as well), seeds, and soy products).

Dairy - Move to low-fat or fat-free milk and yogurt. Dairy includes milk, yogurt, cheese, and calcium-fortified soy beverages (soy milk).

Oils - Oils are part of healthy eating styles because they provide nutrients for the body, like fatty acids and vitamin E. They also enhance the flavor of your food. Some oils are eaten as a natural part of the food such as in nuts, olives, avocados, and seafood. Other oils are refined and added to a food during processing or preparation, such as soybean, canola, and safflower oils. Choose the right amount of oil to stay within your daily calorie needs.

Choose Foods and Beverages with Less Saturated Fat, Sodium, and Added Sugars

The saturated fat, sodium, and added sugars found in foods and beverages are important for you to think about as you build your healthy eating style. Although sometimes found naturally in foods and beverages, sugars, sodium, and ingredients high in saturated fat are very often added during processing or preparing foods and beverages. Try to limit or avoid highly processed foods.

Start with Small Changes

Create an eating style that can improve your health now and in the future by making small changes over time. Consider changes that reflect your personal preferences, culture and traditions. Think of each change as a “win” as you build positive habits and find solutions that reflect your healthy eating style.