Rainbow Salad

If you think salads are boring, then you've been making them wrong! Salads are my go-to almost everyday and they always contain healthy fats, lean proteins, and loads of colorful vegetables. I always choose a base of dark leafy greens such as kale, spinach, or arugula. My main source of carbohydrates comes from roasted sweet potato or roasted butternut squash. One of my favorite vegetables to add are brussel sprouts. Roasting them brings out their rich, nutty flavor. Mushrooms, zucchini, asparagus, and bell peppers are some of my other favorite vegetables to roast or grill and add to salads. I always pick a lean protein such as chicken, fish, shrimp, tofu, or Beyond Meat Chicken Strips. My absoulte favorite dressing is so easy. Plus, it packs a ton of flavor with very little calories. There are so many ways to make salads delicious, filling and satisfying. Because let's face it, lettuce and grilled chicken is NOT going to cut it. The more colors you can add to your bowl the better!

Paprika shrimp, roasted sweet potato, tomatoes, blueberries, avocado, spinach, roasted brussel spouts and my Honey Mustard Dressing 

Meal Prep Basics: Roasted Sweet Potatoes

I love roasting sweet potatoes. I throw them into salads, stir-fries, and omelets to add a healthy and delicious source of carbohydrates to my meals . Roasting vegetables really brings out their natural sweetness.

Here's how I do it:

First, I preheat the oven to 400 F.

Next, I peel the sweet potatoes and cut them in half vertically. I cut each half lengthwise, and then cut each of those halves lengthwise as well. Then, I cut them vertically into half moon shapes.

I line a baking sheet with foil and spray it with non-stick olive oil or coconut oil spray. I spread the sweet potato pieces out evenly and spray them with the same olive oil or coconut oil spray.

You can add any seasonings and spices that you like, but I like to keep them plain! You can make them sweet by adding cinnamon and then tossing them in sugar-free or regular maple syrup, or make them savory by adding spices like garlic powder, chili powder, onion powder, salt, pepper, etc.

Finally, I bake them in the oven for about 25-30 minutes, or until soft and just about golden brown.

                                

                                           

Healthy Barbecue Chicken Pizza on a Cauliflower Crust

A cauliflower pizza crust that isn't soggy and holds it's toppings?! Yes, it's here.  Paired with a healthy homemade BBQ sauce that I came up with because I was all out and didn't feel like going to the store. I will definitely be making this sauce again and again! Please try this crust before you give up on cauliflower pizza- I promise it's delicious! I've modified this recipe slightly from Kim's recipe.You can probably substitute the popcorn seasoning with grated cheese, but I loved how this came out.

Cauliflower Pizza Crust:

Ingredients:

 

1 cup riced cauliflower (I used a food 

Processor)

2 egg whites 

1 1/2 tablespoons almond flour 

1 tablespoon white cheddar popcorn seasoning (Urban Accents)

1/2 teaspoon basil 

1/2 teaspoon garlic powder

1. Preheat oven to 375.
2. Squeeze excess moisture out of your cauliflower. I used paper towels (just give it a good few squeezes).
3. Place all ingredients in a bowl and mix until combined.
4. Spray a baking sheet with non-stick spray. Add pizza "dough" and form into a circle shape. I just place in in the middle and flatten the dough to about 1/4" and shape the edges with a spoon or spatula.
5. Bake for about 25 minutes. Top with your favorite toppings and bake another 8-10 minutes.


Nutrition Information: 58 calories, 0.2 g Fat, 5.6 g CHO, 8.5 g Protein

For BBQ Chicken Pizza:

Spoon my Healthy BBQ Sauce (recipe below) over your pizza crust. Top with a small handful of spinach, 3 ounces cooked chicken, and 1 ounce Almond Cheddar or cheese or your choice. Cook for 8-10 minutes at 375 F on a pre-cooked cauliflower crust (you can also make this on a whole wheat Flat-Out wrap or pita).

Healthy BBQ Sauce

2 tablespoons reduced sugar ketchup
1/2 teaspoon apple cider vinegar
1/2 teaspoon Bragg's Liquid Aminos
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon ground mustard
1 packet stevia (I used Truvia)

1. Mix together ingredients in a bowl. Store in the fridge.

Nutrition Information: 12 calories, 0 g Fat, 5.5 g CHO, 0.4 g Protein

Cauliflower: Pizza'd, Riced, and Bun'd

I had leftover cauliflower from my pizza experiment, so I decided to make Cauliflower Fried Rice! It’s amazing how much it really resembled the texture of rice- and it was SO easy. I grated my cauliflower in my Ninja. Next, I beat a whole egg and “fried” it on a pan coated with cooking spray. I put the egg aside then sautéed some baby bell peppers, onion,garlic, and lots of grated ginger. Once the veggies were soft, I added some chopped steamed broccoli. Finally, I added the cauliflower “rice” and let it cook for a few minutes. Splashed the whole thing with some sake and Bragg’s Liquid Aminos (could use soy sauce), then sprinkled it with a  little stevia and BAM- Cauliflower fried rice!!!