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Creamy Garlic Cauliflower (low carb, paleo, gluten and soy free)

Creamy Garlic Cauliflower

This is adapted from Cleanplates.com

Gluten, soy free and Paleo friendly, Keto friendly

I do not like mashed potatoes so this is a great substitute at the holiday table for me

Ingredients

  • 3-4 cloves garlic not peeled
  • 1 T. avocado oil
  • 1 head cauliflower, trimmed and cut into florets
  • ¼ c. organic chicken broth
  • 2 ½ T. grass fed butter melted (I like Kerry Gold brand)
  • Dash sea salt and pepper
  • Chopped fresh herbs such as thyme and rosemary

Directions

  1. Preheat the oven to 425 F.
  2. Place the garlic in a heat proof pan, drizzle with the oil and cover and roast for 15 minutes. Then set aside to cool.
  3. While the garlic is roasting, put the cauliflower into a steamer pot with ½ inch water on bottom. Cover and steam for 10 minutes or until tender. Drain and then place in the food processor.
  4. Process the cauliflower until smooth. Add in the broth, melted butter, s/p and garlic with skins removed.  Process again until garlic is incorporated and not in chunks. 
  5. Transfer to a bowl and garnish with fresh herbs.

Note: I liked this with 4 cloves, but my husband thought it was too garlicy so adjust according to your taste.  You can also use less butter.

Creamy Garlic Cauliflower
Serves 4
A great keto/low carb and paleo substitute for mashed potatoes
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65 calories
9 g
6 g
3 g
3 g
2 g
169 g
118 g
3 g
0 g
1 g
Nutrition Facts
Serving Size
169g
Servings
4
Amount Per Serving
Calories 65
Calories from Fat 26
% Daily Value *
Total Fat 3g
5%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 6mg
2%
Sodium 118mg
5%
Total Carbohydrates 9g
3%
Dietary Fiber 3g
13%
Sugars 3g
Protein 3g
Vitamin A
2%
Vitamin C
120%
Calcium
4%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 3-4 cloves garlic not peeled
  2. • 1 T. avocado oil
  3. • 1 head cauliflower, trimmed and cut into florets
  4. • ¼ c. organic chicken broth
  5. • 2 ½ T. grass fed butter melted (I like Kerry Gold brand)
  6. • Dash sea salt and pepper
  7. • Chopped fresh herbs such as thyme and rosemary
Instructions
  1. 1. Preheat the oven to 425 F.
  2. 2. Place the garlic in a heat proof pan, drizzle with the oil and cover and roast for 15 minutes. Then set aside to cool.
  3. 3. While the garlic is roasting, put the cauliflower into a steamer pot with ½ inch water on bottom. Cover and steam for 10 minutes or until tender. Drain and then place in the food processor.
  4. 4. Process the cauliflower until smooth. Add in the broth, melted butter, s/p and garlic with skins removed. Process again until garlic is incorporated and not in chunks.
  5. 5. Transfer to a bowl and garnish with fresh herbs.
Notes
  1. I liked this with 4 cloves, but my husband thought it was too garlicy so adjust according to your taste. You can also use less butter.
Adapted from cleanplates.com
beta
calories
65
fat
3g
protein
3g
carbs
9g
more
Adapted from cleanplates.com
TruFoods Nutrition http://trufoodsnutrition.com/

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Millet and Cauliflower Mash

Cauliflower Mash with Millet

By Karen Brennan, MSW, NC, BCHN ®, Herbalist

While many think of millet as a grain it is actually a seed.  For that reason, I wonder if it should be included in the paleo diet plan.  This is a twist on cauliflower rice. This recipe was also very simple and quick to make. 

millet cauliflower mash

Ingredients (serves 3-4)

  • 1 T. avocado oil
  • 1 c. diced onion
  • 2 cloves minced garlic
  • 1 t. sea salt
  • 1 c millet
  • ½ of a head of cauliflower, chopped (I used an entire small head of cauliflower)
  • 2 ½ cups chicken broth or bone broth (more on hand as needed) I added about another 1/2 cup. 
  • 1 T. nutritional yeast (optional but a good protein and B vitamin boost)
  • Dash pepper/salt
  • ¼ c. chopped fresh cilantro (or parsley)

Directions

  1. In a large pot over medium high heat, warm the avocado oil and sauté the onion and garlic with the salt for about 5 minutes
  2. Add in the millet, cauliflower, broth and dash salt. Increase the heat to high and bring to a boil. Then reduce the heat to medium and simmer for about 40 minutes stirring regularly and until the millet is cooked through and the liquid has been absorbed.  This should have a creamy consistency.  Add more broth if needed
  3. Use a potato masher to break up any of the cauliflower as need. At this point you can leave out the nutritional yeast or add it in and add salt and pepper to your taste. 
  4. Add the cilantro and serve.

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Sixth Recipe of Christmas: Roasted Cauliflower with Nutritional Yeast

Cauliflower with Nutritional Yeast and Garlic

cauliflower-cooked

Ingredients

  • 1 large head cauliflower

  • 1-2 T. avocado oil

  • 1 T. potato starch

  • 1-2 T. nutritional yeast

  • s/p to taste

  • 1 clove garlic minced

Directions

  1. Preheat oven to 450. Line cookie sheet with parchment

  2. Chop of cauliflower into small florets and place in bowl

  3. Blend the rest of the ingredients together in a small bowl. Add in the cauliflower and stir to get the cauliflower coated with the ingredients. Spread the cauliflower onto your cookie sheet. 

  4. Place in oven for 20-30 minutes. At the halfway point in the time check on the cauliflower and give it a stir. 

Note

  • Oven times vary so check that it does not burn. In my oven, I need about 22 minutes. 

  • Nutritional yeast: I use the full 2 tablespoons as I like the flavor (has a cheesy taste). If you have never used it before you may want to start with one tablespoon. 

  • Oil: depending on the size of the cauliflower head, you may need less or more oil. You be the judge. 

nutritional-yeast

Nutritional Yeast Benefits: This is considered a “super food” or a “booster food”.  You only need small amounts to add to a food to give it a boost of nutrients.  It provides extra protein and B vitamins to your food that you add it onto. Sprinkle it onto salads, veggies, popcorn, into rice and quinoa dishes and much more!  It has a cheesy taste to it.  It has also been shown to boost the immune system when given to athletes after workouts (immune system dips after strenuous workouts) You can find nutritional yeast in your local health food store.  This is NOT the same as Brewer’s Yeast!

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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