A New Favorite Comfort Food!

Yes, it is cauliflower.  Again.  I buy one large head of it per week ..... and then see what creative recipe I can come up with!

And, this.  THIS, may very well be my new favorite.  I'm not even sure you would know that this is cauliflower (you might think it was mashed potatoes -- if you didn't know)!  This was so delish, I may or may not have eaten it twice today - for 2 of my meals! 

This recipes DOES take a little time.  So, it may not be the best weeknight meal, unless you do some of the prep work ahead of time.  Just a tip.

There are lots of Paleo and Sugar Detox Shepherd's Pie recipes out there.  I took a look at them, and then just used what I had in the pantry and refrigerator.  I may try this with a sweet potato topping next time.  Enjoy!

Paleo Shepherd's Pie

Ingredients:
1 large head of cauliflower, broken into florets
2 tbsp. organic butter
1/4 cup canned coconut milk
1 tbsp. olive oil
1 lb. lean grass-fed ground beef
1 cup carrots, chopped
1/2 cup chopped celery
1 small onion, diced
2 tbsp. tomato paste (with no added sugar)
1/2 cup organic beef or vegetable broth
Salt and pepper, to taste
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. dried parsley
Paprika

Preheat oven to 375 degrees.

Steam cauliflower florets in microwave for about 8 minutes in the microwave, with about 1/2 a cup of water, for 8 minutes.  Stir, and steam an additional 4 minutes, until thoroughly soft.  Process steamed cauliflower, with butter and coconut milk until smooth.  Set aside.

While cauliflower is steaming, heat olive oil over medium-high heat.  Sauté carrots, celery, and onion until softened -- about 8 minutes.  Add ground beef and cook until browned.  Add tomato paste, broth, and spices (except paprika), and simmer for 15 minutes, until flavors are well-combined.

Spray a glass pie dish with organic cooking spray.  Fill pie dish halfway with meat mixture.  Top with mashed cauliflower mixture.  Sprinkle with paprika.

Bake for 25 minutes.  Broil for 5 minutes.  Remove from oven and let Shepherd's Pie stand for 10 minutes.  Slice into 6 hearty pieces, and serve.  Enjoy!

If you try this, please let me know!

ALL THE BEST!

Breakfast Sausage Taquitos - 21 Day Fix Style!

These are FANTASTIC! 

I make plenty of them at one time (usually the night before), and they reheat quite well.  Great recipe for "batch-cooking"!  And, family-friendly, too.  If you give them a try, please let me know!

21 Day Fix Breakfast Sausage Taquitos

Ingredients:

4 tbsp. coconut oil

1/3 cup yellow bell peppers, chopped

1/4 cup onion, chopped

3 baby bella mushrooms, chopped

8 oz. Al Fresco Apple Maple Breakfast Chicken Sausage
6 large eggs
1/4 cup salsa
4 large low-carb tortillas
1 cup shredded cheddar cheese
½ tsp. onion powder

1/2 tsp. garlic powder
½ tsp. Italian Seasoning
 Pink Himalayan salt and ground black pepper, to taste

Preheat oven to 400°.  Spray a baking sheet with cooking spray.

In a large sauté pan, heat coconut oil over medium heat.  Add peppers, onion, mushrooms, and sauté under tender.  Add all spices, and season with salt and pepper to taste.

In a separate pan, over medium heat, brown the Al Fresco sausage.  Once the sausage is cooked all the way through, drain and combine with cooked vegetables.

In a large mixing bowl, combine eggs and salsa, and fork whisk until blended.  Add the egg mixture to the meat and vegetable mixture, and cook until the eggs are scrambled.

Lay the tortillas flat, evenly divide the cheese into 4 portions, and put a layer of cheese down the center of each tortilla.  On top, layer one-fourth of the scramble mixture down the center of each one.  Roll the tortillas tightly, packing the ends with any extra scramble mixture. 

Place rolled tortillas on baking sheet, fold side down.  They should not be touching.  Spray the tops of the taquitos with cooking spray.  Use additional spices to sprinkle the top of each tortilla.

 

Bake on the top rack in your oven for approximately 10-12 minutes.  Flip each roll over, spray once again with cooking spray, and cook for 10-12 minutes more, or until nice and crispy on both sides. 

 

Allow to cool and cut each one in half before serving.

 

Makes 4 Servings.  For the 21 Day Fix, each serving = 1 yellow, 1/2 a green, 2 reds, 1 blue, and 1 tsp.

If you would like to participate in one of my monthly 21 Day Fix online accountability groups, get in touch with me here, or email me directly at chrispechulis@gmail.com!

The original inspiration for these was taken from Peace + Love + Low-Carb. 

ALL THE BEST,

Mashed Cauliflower - Don't Knock It .....

Mashed Cauliflower - Don't Knock It ..... Until You Try It!

There are a ton of mashed cauliflower recipes out there ..... and believe me, I have tried most of them!

THIS one is my favorite.  What I really like about THIS recipe is that the cauliflower is steamed in, and then puréed with, CHICKEN BROTH. This adds a ton of flavor and eliminates the need to add cream or really any sort of dairy (substitute coconut oil for the butter) to smooth it out.

 

 

Mashed Cauliflower with Chicken Broth

 

(Inspired by a recipe from: Once Upon a Chef)

1 head cauliflower, cut into 1/2-inch pieces

1 cup organic chicken broth

1 teaspoon salt, plus more to taste

3 tablespoons unsalted butter, cut into chunks (I have also used coconut oil)

1 teaspoon chopped fresh thyme

1 tablespoon dried parsley

Freshly ground black pepper, to taste

In a large pot, bring the chicken broth and salt to a boil. Add the cauliflower; bring back to a boil. Cover, reduce the heat to low and steam for 20 minutes, or until cauliflower is very tender. Use a slotted spoon to transfer the cauliflower to a food processor. Add 3 tablespoons of chicken broth from the pot, along with the butter (and/or coconut oil). Process until smooth. Taste and adjust seasoning with salt and freshly ground pepper. Add thyme and parsley, and process until just combined.

Now you have a "base" for a healthy shrimp scampi, a substitute for mashed potatoes, or simply a way to get a extra vegetable into your day.

I make this once per week and enjoy it all week-long as a side.

Enjoy!

ALL THE BEST,

No-Guilt Cannoli Dip

 

 

Looking for a dessert that is filled with protein, tastes great, and will leave you with no guilt?  Try this No-Guilt Cannoli Dip!  Pair it with some sliced apples or grapes.  Or, simply enjoy with a spoon.

 

No-Guilt Cannoli Dip

Ingredients

• 1 red container skim ricotta cheese (drain any excess liquid)
• 1 tablespoon plain Greek yogurt
• 1 teaspoon vanilla extract
• 1-2 packets stevia
• 1-2 tsp. honey 
• 1 tablespoon mini chocolate chips (optional)

 

Mix all ingredients (excluding chocolate chips) together thoroughly and chill in the refrigerator for approximately 2 hours.  Enjoy! 

(21 Day Fixers:  1 red, 1-2 teaspoons and count optional mini chocolate chips.)

If you would like to participate in one of my monthly 21 Day Fix online accountability groups, get in touch with me here, or email me directly at chrispechulis@gmail.com! ALL THE BEST, Christine

Spaghetti Squash is BACK on the Table at My House!

This recipe was SO SO good!  My new favorite for spaghetti squash -- which honestly, used to be a regular staple in our house ..... but, I'd gotten tired of it. 

NO MORE!  I have, in fact, hidden the leftovers in the refrigerator ..... so nobody "mistakenly takes them" for lunch tomorrow.  Ha ha!

Skinnytaste is one of my favorite recipe sites.  You'll often find Skinnytaste recipes as a part of our weekly menu plan on Sundays at my Facebook page.  Gina's recipes are always delicious, and she uses whole, natural ingredients.  The link to the original recipe is right here:  Spaghetti Squash Sausage Lasagna Boats.

I also pasted it below my own photos, for your benefit.

(21 Day Fixers: I counted this as 1 green, 1/2 a purple, 1 red, and 1 blue.)


If YOU would like to participate in one of my upcoming 21-Day Fix accountability groups (run monthly), please contact me here, or email me directly at chrispechulis@gmail.com.

Spaghetti Squash Sausage Lasagna Boats

Skinnytaste.com
 
Ingredients:
3 small to medium spaghetti squash (about 5 cups cooked)
salt and fresh pepper, to taste
1/3 cup part skim ricotta cheese
2 tbsp grated parmesan cheese
1 tbsp chopped parsley (or basil)
3/4 cup whole milk shredded mozzarella cheese

For the sauce:
1 tsp olive oil
1/2 onion, finely chopped
3 cloves garlic, minced
14 oz Italian chicken sausage
14 oz (1/2 can) crushed tomatoes (I prefer Tuttorosso) 
salt and fresh pepper, to taste
2 tbsp chopped basil

Directions:


Preheat oven to 400ºF. Cut spaghetti squash in half lengthwise and scoop out seeds and membrane. Season lightly with salt and black pepper; bake about 1 hour, or longer if needed on a baking sheet, cut side down. 
If you prefer the microwave, cut squash in half lengthwise, scoop out seeds and fibers and place on a microwave safe dish and cover. Microwave 8-9 minutes or until soft.

In a small bowl combine the ricotta cheese, 2 tbsp parmesan cheese and parsley.


In a large deep sauté pan, heat oil and add onions and garlic; sauté on medium-low for about 3 to 4 minutes, until soft. Add the sausage and cook, breaking up into smaller pieces until browned and cooked through. When cooked, add the crushed tomatoes and adjust salt and pepper to taste. Add the bay leaf and cover, reducing heat to low. Simmer 20 to 30 minutes, then add in fresh basil at the very end.


When spaghetti squash is cooked, let it cool for about 10 minutes keeping the oven on. If you microwaved this, preheat the oven to 400°F.

When the spaghetti squash is cool enough to handle, use a fork to remove flesh, which will come out in spaghetti looking strands reserving the shells. Drain the squash on a paper towel to soak up any excess liquid, then toss with half of the sauce. Place the spaghetti squash back into the 6 shells and place on a baking sheet.

Top each with remaining sauce, 1 tbsp. ricotta cheese mixture, and 2 tbsp. mozzarella cheese.

Bake in the oven for 20 - 30 minutes or until everything is hot and the cheese is melted.

Enjoy!


ALL THE BEST,

Need Extra Vegetables? Try this Autumn Squash Vegetable Soup.

Have you ever tried the seasonal "Autumn Squash Soup" from Panera Bread?  Well, this can now be your go-to healthy version. You certainly won't miss the fat and calories! 

And, this fits into your 21 Day Fix plan, too.  Bonus.  Your nutrition plan for the day will thank you.  So will your belly. 

Autumn Squash Vegetable Soup

(21 Day Fix Approved)

4 cups of peeled, cubed butternut squash (microwave whole squash 3-4 minutes for easier peeling)
1 large apple, peeled and cubed
1/2 yellow onion, peeled and cubed
4 tsp. coconut oil
1 tsp. curry powder
3-1/2 cups organic, low-salt vegetable broth
1/2 cup unsweetened almond milk
Pink Himalayan salt, ground black pepper, and cinnamon

Roast cubed butternut squash that has been seasoned with cinnamon and salt for 30 mins at 425 degrees. 

 

 

 

Meanwhile, in a large skillet over medium-high heat, sauté apple and onion in coconut oil with curry powder. and a few dashes of salt, for about 10 minutes, until softened.

 

Add broth, milk, and squash to the large skillet with the apple and onion, and bring to a boil. Reduce heat and simmer uncovered for about 20 minutes. Stir in salt to taste. 

 

 

 

Use an immersion blender or transfer soup to a high-speed blender or food processor, and blend until soup is smooth and creamy.

 

Garnish with another sprinkle of cinnamon (or curry powder), along with a few pumpkin seeds or sunflower seeds.

 

(21 Day Fixers:  1 green container of this = 1 green and 1 tsp.  I didn't bother counting the minimal almond milk.  Have one less bite of banana that day instead of counting a small fraction of a purple for the apple.)

 

 

ALL THE BEST,

EASIEST Snack Ever ---> Cheese-Stuffed Mini-Peppers!

 



I kid you not.  This is the EASIEST -- and healthy -- snack, ever.  You may even wonder why you didn't think of it yourself?  Ha ha ..... just kidding. 

But, now that I thought of it, and posted it for your benefit -- go ahead and buy some mini-peppers.  And, make this.  Dee-lish!

Cheese-Stuffed Mini-Peppers

(21 Day Fix-approved)

Ingredients:
2 mini-peppers
1 cheese stick
1 tsp. dried parsley

Preheat oven to "broil".  Remove tops and seeds from mini-peppers.  Cut cheese stick in half.  Place one half in each mini-pepper.  Broil for 7-10 minutes.  Remove from oven, sprinkle with dried parsley, and ENJOY!

That's it!  It really doesn't get much easier.

If you try this, please leave a comment and let me know how you like it! 

(21 Day Fixers: This one serving counts as 1 green and 1 blue.)     

If you would like to participate in one of my monthly 21 Day Fix online accountability groups, get in touch with me here, or email me directly at chrispechulis@gmail.com!

ALL THE BEST,

A Healthy Pumpkin Spice Latte, without the Guilt!

 

 

The hubby has a cold, and brought PUMPKIN DONUTS home last night. Apparently, he felt the need for some "comfort food". They are REALLY good!  (I've had them before .... )

AND right now, I'm not going to have ONE.  NOPE.  Not going to do it!  (The struggle is real.)

 

BUT, I wanted something that would help satisfy that "pumpkin craving".  This Homemade Pumpkin Spice Latte was SO good.  I mean, really good.  And, did just the trick. 

 

Homemade Pumpkin Spice Latte

(Modified from a recipe via Against All Grain)

 

*21 Day Fix-Approved*

1 cup brewed coffee

3/4 cup unsweetened almond milk

2 tsp. local organic honey

2 tbsp. pumpkin puree

1/2 tsp. vanilla extract

 

Combine all ingredients in saucepan over medium heat.  Simmer until hot.  Carefully transfer to a blender and cover the top with a towel.  Blend until thoroughly combined and foamy.  The blender really helps to create that foam we all love from our local favorite coffee shop! 

 

(21 Day Fixers: 1 yellow, 2 tsp. and a bit of a green [if you want to count that])

ALL THE BEST,

Healthy Crunchy Greek Yogurt Chicken Salad

 

For ME, chicken or tuna salad MUST have some crunch.  Do you concur?  If so, give this recipe a shot!

 

 

Plain Greek yogurt is a great alternative to mayo.  I use it with tuna, and for this fresh and tasty Chicken Salad recipe -- which is oftentimes my lunch!  Give it a try, and let me know what you think.

Healthy Crunchy Greek Yogurt Chicken Salad
(Makes 2 hearty, filling servings)

Ingredients:
1-1/2 cups cooked chicken breast
1 cup chopped celery
1 cup chopped red grapes
About 15 almonds, chopped or crushed
3/4 cup plain Greek yogurt
1/2 packet of Stevia
2 tsp. chopped dried parsley
Salt and pepper, to taste.

Combine all ingredients in a medium bowl.  Taste, and adjust seasonings to your preference.  Enjoy with fresh peppers and celery, or some whole-wheat crackers.

*Note:  Tastes better after chilling in the refrigerator for at least several hours.

(21 Day Fixers: Count 1 serving as -- 1.5 red containers, 1/2 a green, 1/2 a purple, and an orange.)


ALL THE BEST,

Not Your Mom's Meatloaf . .

Not Your Mom's Meatloaf . . .

My family -- especially the kids --- loves anything that has a Mexican "theme" to it, for dinner. 

 

Maybe it is that they absolutely love "queso"?  I mean, LOVE.  Though, I don't really serve that at home, and that isn't part of this meal.  I digress.   

 

These Meatloaf Mexi-Muffins are easy, a little more fun than your Mom's meatloaf of yesteryear, and they take a lot less time to cook, too.  Bonus:  they are 21 Day Fix-approved!

 

Meatloaf Mexi-Muffins

 

2 lb. lean ground beef

2 eggs

2 tbsp. chili powder

4 tsp. ground cumin

1 tsp. onion powder

1 tsp. garlic powder

1 tsp. oregano

1 tsp. smoked paprika

Pink Himalayan salt, as desired

1/2 cup organic or fresh salsa

1/2 cup (two blue containers) shredded sharp cheddar cheese

And, 1-1/2 cups shredded sharp cheddar cheese (for Meatloaf Mexi-Muffin topping)

 

Preheat oven to 375 degrees.

 

Mix all ingredients -- EXCEPT for the 1-1/2 cups cheese -- well by hand or in a KitchenAid stand mixer until just combined. 

 

 

 

Spray muffin pan with coconut oil (I love Trader Joe's brand) cooking spray.  Divide meatloaf mixture into 8 portions (I used my red container to do this), shape into balls, and plop into your prepared muffin pan. 

 

 

 

Bake in the oven for 25 minutes.  Remove from oven, and top evenly with the remaining shredded cheese.  Bake for an additional 5 minutes, or until cheese is melted. 

 

Serve with your choice of reduced-fat sour cream (or plain Greek yogurt), and fresh avocado.

 

Enjoy!

 

 

 

(21 Day Fixers:  Each Meatloaf Mexi-Muffin = 1 red and 1 blue container.)

*If you are feeling extra-daring when preparing these for your family, finely mince an onion and a red pepper and toss them into the meatloaf mixture as well -- a few added veggies never hurt anyone!

 

**I may also try adding finely-crushed whole-wheat tortilla chips to these too the next time I make them.

If you would like to participate in one of my monthly 21 Day Fix online accountability groups, get in touch with me here, or email me directly at chrispechulis@gmail.com!

 

ALL THE BEST,

Baked Butternut Squash Fries - 21 Day Fix Approved

Welcome!

If you are like me, you want to eat healthy, but you want to eat food that TASTES GOOD!  These fries definitely do the trick!  For variations, after baking, sprinkle with either cinnamon OR curry powder for a different twist! 

Butternut Squash Fries are a great alternative to regular fries, and are also 21 Day Fix-approved!
BUTTERNUT SQUASH FRIES
Ingredients:
2 lb. butternut squash
Pink Himalayan salt
Coconut oil cooking sprayHeat oven to 425 degrees.

Using a sharp knife, slice the ends off your butternut squash, then cut it in half width-wise. (Squash can be hard to cut, make sure you haven't done a strenuous arm workout recently - ha!) Peel squash with a vegetable peeler or knife. Remove the seeds from the inside of the squash.

Cut squash into "French-fry shapes".

Spray baking sheet with cooking spray and place squash on it. Spray squash with cooking spray and sprinkle with salt. 

Bake for 20 minutes.  Turn squash over and bake for another 10-15 minutes, until crispy on the outside.

21 Day Fixers: Use your green container to measure out your vegetable portion.

If you would like to participate in one of my monthly 21 Day Fix online accountability groups, get in touch with me here, or email me directly at chrispechulis@gmail.com!

ENJOY & ALL THE BEST,