Health News
Thanksgiving wouldn't be complete without my mom's sweet potato casserole. I thought of an interesting twist to lower the calories and carbs... See you don't have to gain the estimated 15 pounds from Thanksgiving to New Years and still enjoy comfort food!
3 cups mashed cauliflower
1 cup pumpkin (or more...if you want a deeper color)
1/4 cup Swerve (or erythritol and 1/4 tsp stevia glycerite)
-Or you could use NATURE'S HOLLOW xylitol syrup
2 eggs, beaten
1/2 cup almond milk
1/2 tsp Celtic sea salt
1/3 cup butter, melted
1 tsp vanilla extract
TOPPING:
1/2 cup Swerve (or erythritol and 1/4 tsp stevia glycerite)
1/2 cup almond flour or almond meal
1/3 cup butter, melted
1 cup chopped pecans
Place cauliflower florets in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.) Place the cooked cauliflower in a food processor and blend until very smooth.
In a mixing bowl, combine the cauliflower, pumpkin, Swerve, eggs, almond milk, salt, 1/3 cup butter and vanilla. Mix together and pour into a greased 13x9 inch baking dish.
To prepare the topping, combine the Swerve, almond flour, 1/3 cup melted butter and pecans. Mix together and crumble over "sweet potato" mixture. Bake uncovered at 350 degrees F (175 degrees C) for 35 to 45 minutes. Serves 10
NUTRITIONAL COMPARISON:
1 cup Sweet Potato = 180 calories, 41 carbs, 7 fiber
1 cup Pumpkin = 30 calories, 7 carbs, 1 fiber
1 cup Cauliflower = 28 calories, 5 carbs, 2.8 fiber
Traditional Sweet Potato Casserole = 407 calories, 68.6 carbs, 2g fiber
"Healthified" Casserole = 190 calories, 5.3 carbs, 2.5 fiber
- Pumpkin Fun And Pumpkin Twinkies
Who needs carbs and sugar at the Holidays when you have so many options to choose from? HEALTHIFIED PUMPKIN IDEAS: 1. Pumpkin Sorbet 2. Pumpkin Pie in a Jar 3. Pumpkin Bread Pudding 4. Pumpkin Bread 5. Pumpkin Danish 6. Pumpkin Pancakes 7. Pumpkin Cream...
- Delicious Ham And "potato" Soup
The traditional recipe for ham and potato soup uses potato, and a butter/flour mixture for a thickener. I switched out the potato and used cauliflower to save over 90 calories and 25 carbohydrates per cup of vegetable. I also ditched the butter/flour...
- Buffalo Chicken And Blue Cheese Mashed "potatoes"
If you are a fan of buffalo chicken in blue cheese, try this recipe. My husband LOVED it! Chicken Strips: 1 tsp coconut oil Chicken Wings OR 1/2 pound skinless, boneless chicken breasts - cut into strips 1/4 tsp Celtic sea salt 2 tsp butter 1 TBS hot...
- Peanut-coconut Chicken And "rice"
This is an amazingly flavorful dish. I made a few changes to make it "healthified." I used almond milk instead of fat free half-n-half, guar gum instead of cornstarch, Swerve in place of sugar, one onion in place of 2, and cauliflower in place of white...
- "bread" Pudding
I made this for a company that I spoke at. Out of the 250 samples I gave away, only 2 people guessed the secret ingredient! Rhubarb Bread Pudding: 2 cups eggplant, peeled 2 tablespoons butter, melted 1/2 cup Rhubarb (optional), cut into 1/2 inch pieces...
Health News
Sweet "Potato" Casserole
Thanksgiving wouldn't be complete without my mom's sweet potato casserole. I thought of an interesting twist to lower the calories and carbs... See you don't have to gain the estimated 15 pounds from Thanksgiving to New Years and still enjoy comfort food!
3 cups mashed cauliflower
1 cup pumpkin (or more...if you want a deeper color)
1/4 cup Swerve (or erythritol and 1/4 tsp stevia glycerite)
-Or you could use NATURE'S HOLLOW xylitol syrup
2 eggs, beaten
1/2 cup almond milk
1/2 tsp Celtic sea salt
1/3 cup butter, melted
1 tsp vanilla extract
TOPPING:
1/2 cup Swerve (or erythritol and 1/4 tsp stevia glycerite)
1/2 cup almond flour or almond meal
1/3 cup butter, melted
1 cup chopped pecans
Place cauliflower florets in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.) Place the cooked cauliflower in a food processor and blend until very smooth.
In a mixing bowl, combine the cauliflower, pumpkin, Swerve, eggs, almond milk, salt, 1/3 cup butter and vanilla. Mix together and pour into a greased 13x9 inch baking dish.
To prepare the topping, combine the Swerve, almond flour, 1/3 cup melted butter and pecans. Mix together and crumble over "sweet potato" mixture. Bake uncovered at 350 degrees F (175 degrees C) for 35 to 45 minutes. Serves 10
NUTRITIONAL COMPARISON:
1 cup Sweet Potato = 180 calories, 41 carbs, 7 fiber
1 cup Pumpkin = 30 calories, 7 carbs, 1 fiber
1 cup Cauliflower = 28 calories, 5 carbs, 2.8 fiber
Traditional Sweet Potato Casserole = 407 calories, 68.6 carbs, 2g fiber
"Healthified" Casserole = 190 calories, 5.3 carbs, 2.5 fiber
- Pumpkin Fun And Pumpkin Twinkies
Who needs carbs and sugar at the Holidays when you have so many options to choose from? HEALTHIFIED PUMPKIN IDEAS: 1. Pumpkin Sorbet 2. Pumpkin Pie in a Jar 3. Pumpkin Bread Pudding 4. Pumpkin Bread 5. Pumpkin Danish 6. Pumpkin Pancakes 7. Pumpkin Cream...
- Delicious Ham And "potato" Soup
The traditional recipe for ham and potato soup uses potato, and a butter/flour mixture for a thickener. I switched out the potato and used cauliflower to save over 90 calories and 25 carbohydrates per cup of vegetable. I also ditched the butter/flour...
- Buffalo Chicken And Blue Cheese Mashed "potatoes"
If you are a fan of buffalo chicken in blue cheese, try this recipe. My husband LOVED it! Chicken Strips: 1 tsp coconut oil Chicken Wings OR 1/2 pound skinless, boneless chicken breasts - cut into strips 1/4 tsp Celtic sea salt 2 tsp butter 1 TBS hot...
- Peanut-coconut Chicken And "rice"
This is an amazingly flavorful dish. I made a few changes to make it "healthified." I used almond milk instead of fat free half-n-half, guar gum instead of cornstarch, Swerve in place of sugar, one onion in place of 2, and cauliflower in place of white...
- "bread" Pudding
I made this for a company that I spoke at. Out of the 250 samples I gave away, only 2 people guessed the secret ingredient! Rhubarb Bread Pudding: 2 cups eggplant, peeled 2 tablespoons butter, melted 1/2 cup Rhubarb (optional), cut into 1/2 inch pieces...