Cauliflower Mini Bagels

My favorite deli breakfast when I was younger was an egg sandwich on an everything bagel. I would get one every morning after figure skating practice. So much so, that the lady that made them for me would have it ready and waiting, wrapped up in tin foil to keep it warm. I haven't had that breakfast in years. So when I saw Lexi post her 'Everything Bagel' Cauliflower Rolls, it inspired me to create my own.

I used a donut pan to shape my bagels. I bought mine at Target, but you can find in the kitchen section of some department stores, or buy online at Amazon. 

I bought my psyllium husk and garbanzo bean flour from Vitacost. They have the best selection and prices, and they deliver right to your door!

Cauliflower Mini Bagels

Ingredients:

1/2 head of cauliflower, riced
1/4 cup Bob's Red Mill garbanzo bean flour
1 teaspoon psyllium husk
3 tablespoons egg whites
1/4 teaspoon salt
1/4 teaspoon chili powder
1/4 teaspoon onion powder
1/4 teaspoon garlic powder

Directions:

1. Preheat oven to 400 F.
2.To make the cauliflower rice, pulse florets in a food processor until finely chopped (I use my Ninja).
3. Place cauliflower in a large bowl. Pat the cauliflower with paper towels, try to get out as much moisture as possible.
4. Add the garbanzo bean flour through the garlic powder to the cauliflower, and stir well to combine.
5. Spray a donut pan with cooking spray. Divide batter evenly among the the donut pan. If you don't have a donut pan, you can also shape them into breadsticks, or try to shape your own bagel (not sure how well this will come out).
6. Bake 15 minutes. Allow to cool, then top with your favorite bagel toppings!

Nutrition information (makes 3 mini bagels): 70 calories, 1 gram fat, 12 grams CHO, 5 grams fiber, 5 grams protein

Low Carb Flax Waffle

This was by far one of the best waffles I've ever made. What makes them lower in carbohydrates? I used protein powder and ground flaxseed in place of flour. Flaxseeds are a rich source of omega-3 fatty acids antioxidants, and fiber. What else is amazing about this recipe? I used riced cauliflower. Yes, cauliflower in my waffles. And no, the waffles do NOT taste like cauliflower. They will make them moist. If you've ever tried baking with protein powder before and they've come out super dry, it's because you did not use moisturizing agent. Examples of these include canned pumpkin, yogurt, applesauce, cottage cheese, cooked winter squash (acorn, kabocha, butternut), cooked beets, and more. I usually use two, and one of them is always cauliflower. Read more about why I use cauliflower in my waffles and pancakes here.

Low Carb Flax Waffle

Ingredients:

1/2 cup riced cauliflower
2 tablespoons ground flaxseed

2/3 scoop whey protein powder (I love using Cellucor brand)

1/2 tablespoon psyllium husk 

1/2 teaspoon baking powder

2 tablespoons almond milk
3 tablespoons egg whites

Stevia to taste

Directions:

1. Preheat waffle iron.
2. To rice your cauliflower, place raw florets in a food processor and pulse until finely chopped. I use my Ninja for this. Cook in the microwave for 40 seconds.
3. Meanwhile, add the flaxseed through the stevia to your food processor. Add the cauliflower. Blend until smooth.
4. Coat your waffle iron with cooking spray. Add batter and cook until done!

Zucchini Noodles with Avocado Sauce

Zucchini takes the place of pasta in this light and healthy dish! The flavors of the creamy avocado on the cold, crisp, zucchini "noodles" are the perfect combination to help you feel satisfied without weighing you down. I made this dish for about two months straight during my dietetic internship. It was easy and quick to prepare, and kept me going all day at the hospital. Plus it is delicious!

I used to use a vegetable peeler to make my zucchini "noodles" and they looked more like pappardelle (a thick ribbon-like pasta). I got a Paderno Spiralizer for Christmas so I've been using that instead- I love it! No worries if you don't have one. A vegetable peeler will do the job.

There are two ways I make my avocado sauce. The first uses nutritional yeast. Nutritional yeast is a deactivated yeast that is yellow in color. It adds a cheesy, nutty flavor to the sauce, and is a great source of vitamin B12.You can find nutritional yeast in the natural section of your grocery store, or buy it in bulk at Whole Foods. I also order mine from Vitacost. The second version is more basic with a more pronounced avocado flavor.

This tastes best after it has sat in the fridge a few hours, but it's still delicious when I eat it right away. 

After using my spiralizer:

         

Served this dish with Beyond Meat Chicken Strips and roasted paprika butternut squash:

Zucchini Noodles with Cheesy Avocado Sauce

Ingredients:

1 medium zucchini
1/3 ripe avocado
1 tablespoon nutritional yeast
1 1/2 tablespoons water
Salt
Pepper
Garlic powder
Fresh basil, parsley, or cilantro (optional)

Directions:

1. Peel zucchini into thin ribbons or use a spiralizer to make zucchini "noodles". Sprinkle with a little salt, pepper, and garlic powder.
2. Place the avocado, nutritional yeast and water in a blender or food processor. Blend until smooth. Toss sauce with the zucchini noodles. Top with fresh herbs (if desired).

Zucchini Noodles with Avocado Sauce

Ingredients:

1 medium zucchini
1/3 ripe avocado
1/4 cup Greek yogurt
1-2 tablespoons water
Salt
Pepper
Garlic powder
Fresh basil, parsley, or cilantro (optional)

Directions:

1. Peel zucchini into thin ribbons or use a spiralizer to make zucchini "noodles". Sprinkle with a little salt, pepper, and garlic powder.
2. Place the avocado, Greek yogurt, water, salt, pepper, and garlic powder in a blender or food processor. Blend until smooth. Toss sauce with the zucchini noodles. Top with fresh herbs (if desired).