Garlic Parmesan Mashed Cauliflower

Dinner, Recipes

Mashed Cauliflower has become very popular over the last decade with the increase spotlight of the Keto Diet. It is a great alternative to mashed potatoes because it is high in fiber, a god source of antioxidants and has much less carbs and calories than traditional mashed potatoes. However, the texture and consistency of mashed potatoes can be hard to replicate but don’t worry, I have a few tips to help you out.

Cooking the Cauliflower

The first step to making Mashed Cauliflower is to cook it. Most recipes will call for you to boil the Cauliflower head but this adds too much water and can make them runny. To ensure your Cauliflower has a thick, potatoes-like consistency, you will want to steam and then back your cauliflower. Steaming the cauliflower for 10 minutes will ensure it is softened and then baking it at 400F for 10 more minutes will allow some of the moisture to evaporate. Once you have steamed and baked your Cauli, you will the pieces between two paper towels and lightly press down to squeeze additional water out of it.

Mashing

The best way to get the potato-like consistency is to use a processer or a blender. While a mixer can do the job, it doesn’t do the job as well. Assuming you had one large head of Cauliflower, you will want to combine 1/2 cup heavy cream (or substitute), 1-2 garlic cloves, 1/4 cup parmesan, and 1 tsp of salt and pepper. Then put the cover on the processer and process on low to medium speed for 4 minutes.

Thickening

At this point, you have a pretty good side dish but the last step is what will make your Mashed Cauliflower taste more like traditional Mashed Potatoes. Time to cook the moisture out. This step requires your full attention because you do not want to burn your mash. In a medium to large non-stick pan, pour Mashed Cauli in and stir constantly for 10 minutes. If the bottom starts to stick, turn the heat down a little and continue to stir until the mash has thickened and it is a similar consistency as potatoes.

INGREDIENTS  

  • 1 Cauliflower Head
  • 1 tsp Salt
  • 1 tsp Pepper
  • ½ cup Heavy Cream
  • 1-2 Garlic Cloves
  • ¼ cup Parmesan Cheese

INSTRUCTIONS 

  • Fill a large pot up with about an inch of water and heat on high. Preheat oven to 400°F.
  • Cut Cauliflower into medium pieces and place in pot. Cover and steam for 10 minutes until soft.
  • Drain Cauliflower and place on lined baking sheet. Place in oven on middle rack for 8-10 minutes.
  • Remove Cauliflower and place on a plate or cutting board that has a paper towel on it. Place another paper towel on top of the Cauliflower and lightly press down to squeeze out additional water.
  • Combine all ingredients in the processer or blender and blend for 4 minutes on low-medium speed.
  • Once combined, transfer to a non-stick frying pan and heat on stove over medium heat. Stir CONSTANTLY for 10 minutes until thickened.
  • Serve and enjoy!

Garlic Parmesan Mashed Cauliflower

  • 1 Cauliflower Head
  • 1 tsp Salt
  • 1 tsp Pepper
  • ½ cup Heavy Cream
  • 1-2 Garlic Cloves
  • ¼ cup Parmesan Cheese
  1. Fill a large pot up with about an inch of water and heat on high. Preheat oven to 400°F.

  2. Cut Cauliflower into medium pieces and place in pot. Cover and steam for 10 minutes until soft.

  3. Drain Cauliflower and place on lined baking sheet. Place in oven on middle rack for 8-10 minutes.

  4. Remove Cauliflower and place on a plate or cutting board that has a paper towel on it. Place another paper towel on top of the Cauliflower and lightly press down to squeeze out additional water.

  5. Combine all ingredients in the processer or blender and blend for 4 minutes on low-medium speed.

  6. Once combined, transfer to a non-stick frying pan and heat on stove over medium heat. Stir CONSTANTLY for 10 minutes until thickened.

  7. Serve and enjoy!

If you like the garlic to be more mild, steam it with the cauliflower or sauté it beforehand. Raw Garlic can be very potent. 

Mediterranean Shrimp Cauliflower Bowl

Dinner, Lunch, Recipes

Recommendations:

  • Seasoning: My go-to seasoning is from The Spice Lab. Their Spicy Seafood seasoning is amazing and award winning (literally). A good alternative is the Blackened Seasoning as well. If you don’t like heat, you can go with a simple salt and pepper as well.
  • Feta: I don’t think you can go wrong with Feta in most cases. However, the best Feta I have had is the Garlic and Herb Feta from Athenos. The additional flavor it has from the seasoning adds to this dish perfectly. Sometimes I will add a little to the cauliflower while it is cooking to have a more creamy texture.
  • Riced Cauliflower: I like to take the easy route here and buy this premade from Green Giant, I find it easier to cook when I am in a rush and the taste is consistent. However, if you want to make it homemade, the Minimalist Baker has a quick and easy recipe here.

INGREDIENTS  

  • 1 Cup Riced Cauliflower
  • 5 Cherry Tomatoes, Halved
  • 1 Cup Spinach
  • Salt and Pepper to taste
  • ½ tsp Garlic Powder
  • ½ tsp Onion Powder
  • ½ tsp Mediterranean Seasoning Italian seasoning works as well
  • ⅛-¼ Cup Feta
  • 2 tbsp Olive Oil
  • ½ tbsp Spicy Seafood Seasoning or Blacked Seasoning
  • 8-10 Shrimp
  • 8 oz Chickpeas
  • Paprika and Cayenne Pepper to taste

INSTRUCTIONS 

  • Heat oven to 400°F.
  • Drain chickpeas and rinse, pat dry with paper towel and place on a lined baking sheet. Drizzle with olive oil and season with paprika and cayenne pepper (optional). Once oven is heated, place in oven for 15 minutes, shaking half way through.
  • Heat medium frying pan over medium-high heat. Add a drizzle of olive oil. Add riced cauliflower, salt, pepper, garlic powder, onion powder, Mediterranean seasoning and cook for about 8-10 minutes, stirring consistently.
  • Add spinach and cherry tomatoes and cook until spinach is wilted.
  • Heat 1tbs olive oil in a small frying pan over medium heat. Season deshelled shrimp with spicy seafood seasoning or blackened seasoning and sauté in pan for 2-3 minutes per side, until shrimp are cooked through.
  • In a bowl, pour riced cauliflower on the bottom, top with roasted chickpeas, feta and shrimp.
  • Enjoy!

Mediterranean Shrimp Cauliflower Bowl

Nutrient packed bowl with Cauliflower Rice, Cherry Tomatoes, Spinach, Feta, Chickpeas and Shrimp.

  • 1 Cup Riced Cauliflower
  • 5 Cherry Tomatoes, Halved
  • 1 Cup Spinach
  • Salt and Pepper (to taste)
  • ½ tsp Garlic Powder
  • ½ tsp Onion Powder
  • ½ tsp Mediterranean Seasoning (Italian seasoning works as well)
  • ⅛-¼ Cup Feta
  • 2 tbsp Olive Oil
  • ½ tbsp Spicy Seafood Seasoning or Blacked Seasoning
  • 8-10 Shrimp
  • 8 oz Chickpeas
  • Paprika and Cayenne Pepper (to taste)
  1. Heat oven to 400°F.

  2. Drain chickpeas and rinse, pat dry with paper towel and place on a lined baking sheet. Drizzle with olive oil and season with paprika and cayenne pepper (optional). Once oven is heated, place in oven for 15 minutes, shaking half way through.

  3. Heat medium frying pan over medium-high heat. Add a drizzle of olive oil. Add riced cauliflower, salt, pepper, garlic powder, onion powder, Mediterranean seasoning and cook for about 8-10 minutes, stirring consistently.

  4. Add spinach and cherry tomatoes and cook until spinach is wilted.

  5. Heat 1tbs olive oil in a small frying pan over medium heat. Season deshelled shrimp with spicy seafood seasoning or blackened seasoning and sauté in pan for 2-3 minutes per side, until shrimp are cooked through.

  6. In a bowl, pour riced cauliflower on the bottom, top with roasted chickpeas, feta and shrimp.

  7. Enjoy!

View other lunch and dinner here.

Crispy Honey Garlic Tofu

Dinner, Lunch, Recipes

I have been trying to change up my foods recently and start incorporating new foods or a more vegetarian style diet such as Tofu. It has taken me a lot of trial and error to get to a point where I enjoy tofu but this is one of my favorite recipes. This dish is perfect for a snack, lunch or even dinner. The sauce is pretty spicy but you can reduce the heat by omitting the siracha or just putting less of it in. Let’s talk about the tofu! The key to crispy tofu is to try to get as much water out of the tofu before cooking. To do this you will want to lay down a few paper towels, drain the tofu and then lay the tofu on the paper towels. Then, you will want to cover the tofu with a few more paper towels and let sit for about 5 minutes. Remove paper towel and then repeat one last time.

INGREDIENTS  

Sauce

  • ¼ cup Low Sodium Soy Sauce
  • ⅛-¼ cup Honey
  • 4-5 Small Garlic Cloves
  • 2 tbsp Siracha
  • 2 tbsp Olive Oil
  • ¼ cup Water

Tofu

  • 2 tbsp Olive Oil
  • ½ block Extra Firm Tofu cubed

INSTRUCTIONS 

Sauce

  • Heat 2 tbsp olive oil over medium heat and add minced or pressed garlic cloves. Stir until fragrant but do not burn garlic. 1-2 minutes.
  • In a small sauce pan, combine soy sauce, honey, siracha, water and hot garlic oil. Heat on medium-high heat and bring to a boil. Boil and stir consistently until sauce is bubbling and thickened. 5-8 minutes.
  • Once thickened, set aside.

Tofu

  • Cut tofu into cubes so that they are about about 1inch by 1inch.
  • In a medium non-stick frying pan or skillet, heat 2tbsp of olive oil over high heat. Once hot, add tofu.
  • Cook tofu for about 10 minutes turning the tofu every couple minutes until all sides are brown and crispy.
  • Once done, remove from heat and toss in sauce. Serve over a bed of snap peas or white rice, top with sesame seeds and enjoy!
  • Cook on high heat until all juices are soaked in the noodles or evaporated and then using tongs, continue to flip the noodles so that the noodles on the bottom do not burn. Do this for about 10 minutes and then divide into bowls, top with sesame seeds and enjoy!

Crispy Honey Garlic Tofu

Crispy tofu in a spicy honey garlic sauce served over a bed of snap peas.

Sauce

  • ¼ cup Low Sodium Soy Sauce
  • ⅛-¼ cup Honey
  • 4-5 Small Garlic Cloves
  • 2 tbsp Siracha
  • 2 tbsp Olive Oil
  • ¼ cup Water

Tofu

  • 2 tbsp Olive Oil
  • ½ block Extra Firm Tofu (cubed)

Sauce

  1. Heat 2 tbsp olive oil over medium heat and add minced or pressed garlic cloves. Stir until fragrant but do not burn garlic. 1-2 minutes.

  2. In a small sauce pan, combine soy sauce, honey, siracha, water and hot garlic oil. Heat on medium-high heat and bring to a boil. Boil and stir consistently until sauce is bubbling and thickened. 5-8 minutes.

  3. Once thickened, set aside.

Tofu

  1. Cut tofu into cubes so that they are about about 1inch by 1inch.

  2. In a medium non-stick frying pan or skillet, heat 2tbsp of olive oil over high heat. Once hot, add tofu.

  3. Cook tofu for about 10 minutes turning the tofu every couple minutes until all sides are brown and crispy.

  4. Once done, remove from heat and toss in sauce. Serve over a bed of snap peas or white rice, top with sesame seeds and enjoy!

  5. Cook on high heat until all juices are soaked in the noodles or evaporated and then using tongs, continue to flip the noodles so that the noodles on the bottom do not burn. Do this for about 10 minutes and then divide into bowls, top with sesame seeds and enjoy!

Main Course, Side Dish

Mozzarella Stuffed Meatballs

Appetizers, Snacks & Sides, Recipes

Mozzarella stuffed meatballs are something that I have wanted to make for a while as an appetizer. I love pasta but I am always trying to come up with new, fun and tasty appetizers. Top the meatballs with a mozzarella pearl for aesthetics and place on one of Joseph’s Mini Pita Bread.

Tips & Recommendations:

  • Cooking the meatballs – To reduce the amount of grease or oil from the meatballs, place meatballs on a rack that has a baking sheet under it to catch the grease. This will ensure they cook all the way through but don’t sit in the grease while cooking.
  • Meatball Size – If you are making these as an appetizer, you want the meatballs on the smaller size so that they can be eaten in one or two bites. However, if you are making these to put in pasta, you can use more meat or double up on the mozzarella. You will just want to ensure you firmly close the meatball around the mozzarella pearl so that it doesn’t ooze out.
  • Assembly – Avoid assembling the appetizer too far in advance because the marinara sauce will make the pita bread soggy. You will want to assemble immediately before serving or serve with the marinara on the side for easy dipping.
  • Sauce – You want to focal point of this appetizer to be the meatball. In saying that, you don’t want a sauce that overpowers the meatball. Stick with a simple marinara or a pasta sauce that doesn’t have a lot of additives such as Ragu Traditional Pasta Sauce.

INGREDIENTS  

Meatballs

  • 1 lb Ground Beef
  • 2 Egg
  • 3 Garlic Cloves Minced or Pressed
  • ⅔ Cup Italian Bread Crumbs or Seasoned Panko
  • 4 oz Mozzarella Pearls
  • ⅓ Cup Grated Parmesan or Romano Cheese
  • Salt and Pepper to taste

Remaining

  • 1 Pack Joseph’s MINI Pita Bread
  • ½ Cup Marinara
  • 1 tbsp Olive Oil
  • Garlic Powder to taste

INSTRUCTIONS 

  • Preheat oven to 400°F and spray baking sheet with non-stick spray
  • Combine all meatball ingredients in a bowl and combine until eggs are completely absorbed, about 5 minutes.
  • Use about 1½ tbsp. of meat ball mixture and roll into ball, press a hole in the middle and place a pearl of mozzarella in the middle. Close hole and roll until shaped.
  • Place meatballs on baking sheet about 1 inch apart from one another.
  • Cook at 400°F for 15-20 minutes, turning half way through.

Pita Bread

  • Lay mini pita bread on a cooling/baking rack, drizzle with olive oil and sprinkle with garlic powder.
  • Bake at 400°F for 10-15 minutes. Take out and let cool.

Assembly

  • Once meatballs cool slightly, using a tooth pick, put one mozzarella pearl on tooth pick and then a meatball, dip the meatball in marinara sauce and place on pita bread.

Mozzarella Stuffed Meatballs

Italian meatballs stuffed with mozzarella and served over pasta or on mini pita breads for an appetizer.

Meatballs

  • 1 lb Ground Beef
  • 2 Egg
  • 3 Garlic Cloves (Minced or Pressed)
  • ⅔ Cup Italian Bread Crumbs or Seasoned Panko
  • 4 oz Mozzarella Pearls
  • ⅓ Cup Grated Parmesan or Romano Cheese
  • Salt and Pepper (to taste)

Remaining

  • 1 Pack Joseph's MINI Pita Bread
  • ½ Cup Marinara
  • 1 tbsp Olive Oil
  • Garlic Powder (to taste)
  1. Preheat oven to 400°F and spray baking sheet with non-stick spray

  2. Combine all meatball ingredients in a bowl and combine until eggs are completely absorbed, about 5 minutes.

  3. Use about 1½ tbsp. of meat ball mixture and roll into ball, press a hole in the middle and place a pearl of mozzarella in the middle. Close hole and roll until shaped.

  4. Place meatballs on baking sheet about 1 inch apart from one another.

  5. Cook at 400°F for 15-20 minutes, turning half way through.

Pita Bread

  1. Lay mini pita bread on a cooling/baking rack, drizzle with olive oil and sprinkle with garlic powder.

  2. Bake at 400°F for 10-15 minutes. Take out and let cool.

Assembly

  1. Once meatballs cool slightly, using a tooth pick, put one mozzarella pearl on tooth pick and then a meatball, dip the meatball in marinara sauce and place on pita bread.

Appetizer, Main Course
Italian

Summer Shrimp Scampi

Dinner

Summer is almost here! Well, not really but it’s always summer in Florida! This dish was inspired by my best friend’s family. I go up to Maine for a week each summer and a few summers ago Kayla made summer pasta. It was light, garlicy and filled with summer vegetables. This pasta dish is a great change to the basic scampi you might get at your local Italian restaurant and it’s perfect with a glass of white wine.

Recommendations:

  • Pasta – For the pasta, I recommend using the Homemade Fettuccini Pasta from RAO. It’s a thicker pasta that is made of only two ingredients, durum semolina flour and water. The pasta does soak up a lot of water so be sure to fill the pot up and add some olive oil and salt to prevent sticking.
  • Shrimp – Stick with large or jumbo shrimp for this dish. The small shrimp will cook too fast and lose the texture. Take the tails off to make it an easy-to-eat meal for the family.
  • Vegetables – You can substitute the summer squash with zucchini if you would like. The taste is almost the same and zucchini can add some additional color to the dish. Go a step further and add both!

INGREDIENTS  

  • 2 tbsp Olive Oil
  • 4 tbsp Butter
  • 4-5 Garlic Cloves minced or pressed
  • 1¼-1½ lb Shrimp Prawns, shelled with tail off
  • ¼ cup White Wine, Vegetable Broth or Chicken Broth
  • Salt and Pepper
  • ¼ cup Chopped Parsley
  • 1 Summer Squash
  • 1 cup Cherry Tomatoes
  • 1 tbsp Heavy Cream
  • ¼ cup Grated Parmesan Cheese
  • 8 oz Fettuccini Pasta, dry
  • Red Pepper Flakes optional

INSTRUCTIONS 

  • Heat 6 quarts of water in a large pot, bring to a boil. Add a pinch of salt and olive oil (optional, prevents sticking).
  • Add Pasta to boiling water, stir occasionally and start sauce. Cook for 11-13 minutes.
  • Heat olive oil and 2 tablespoons of butter in a large pan or skillet over medium heat. You don’t want to burn the butter.
  • Add garlic and sauté until fragrant (about 30 seconds – 1 minute). Then add the shrimp, season with salt and pepper to taste and sauté for 1-2 minutes on one side and then flip.
  • Pour in broth or wine, add red pepper flakes (optional) and add summer squash, tomatoes, parmesan and cream. Bring to a simmer for 1-2 minutes or until wine reduces by about half and the shrimp is cooked through and squash is soft.
  • Drain pasta and add to sauce, stop with half the parsley. Stir to combine and then plate. Top with additional parsley and serve hot! Enjoy

Summer Shrimp Scampi

Shrimp Scampi with a twist! Parmesan, cream, tomatoes and summer squash turns the traditional shrimp scampi into a perfect summer dish.

  • 2 tbsp Olive Oil
  • 4 tbsp Butter
  • 4-5 Garlic Cloves (minced or pressed)
  • 1¼-1½ lb Shrimp Prawns, shelled with tail off
  • ¼ cup White Wine, Vegetable Broth or Chicken Broth
  • Salt and Pepper
  • ¼ cup Chopped Parsley
  • 1 Summer Squash
  • 1 cup Cherry Tomatoes
  • 1 tbsp Heavy Cream
  • ¼ cup Grated Parmesan Cheese
  • 8 oz Fettuccini Pasta, dry
  • Red Pepper Flakes (optional)
  1. Heat 6 quarts of water in a large pot, bring to a boil. Add a pinch of salt and olive oil (optional, prevents sticking).

  2. Add Pasta to boiling water, stir occasionally and start sauce. Cook for 11-13 minutes.

  3. Heat olive oil and 2 tablespoons of butter in a large pan or skillet over medium heat. You don't want to burn the butter.

  4. Add garlic and sauté until fragrant (about 30 seconds – 1 minute). Then add the shrimp, season with salt and pepper to taste and sauté for 1-2 minutes on one side and then flip.

  5. Pour in broth or wine, add red pepper flakes (optional) and add summer squash, tomatoes, parmesan and cream. Bring to a simmer for 1-2 minutes or until wine reduces by about half and the shrimp is cooked through and squash is soft.

  6. Drain pasta and add to sauce, stop with half the parsley. Stir to combine and then plate. Top with additional parsley and serve hot! Enjoy

Main Course
Italian

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BLTT Cucumber Rolls

Appetizers, Snacks & Sides, Lunch, Recipes

Looking for a cute, simple snack to serve at your pool party or to have later today? These BLTT Cucumber Rolls are simple, easy, refreshing and KETO! Save the carbs with this bacon, lettuce, tomato and turkey roll up. A snack wrapped in a cucumber shell to add that extra flavor and crunch that we all love.

Tips & Tricks

  • Cucumber – You want to ensure that the cucumber slices are thin enough so that they don’t snap when rolling. You should either use a thick peeler or a sharp knife and cut the strips so that they are about 1/8th inch thick. You won’t be able to use the 2-3 in the very center due to the seeds falling out but you can throw those pieces in a salad for dinner so you don’t waste anything.
  • Bacon – To make this as easy as possible, buy fully cooked bacon such as Boars Head Fully Cooked Bacon.
  • Tooth Pick – When placing the tooth pick in the roll to keep them from falling apart, you want to make sure you have a little extra cucumber at the end so that it doesn’t rip under tension.

INGREDIENTS  

  • 1 Cucumber Sliced length wise, ⅛ in thick
  • Oven Roasted Turkey Lunch Meat
  • Cheddar Cheese Slices cut into ⅓
  • Cherry Tomatoes, quartered length wise
  • Iceberg Lettuce
  • Bacon
  • Tooth Picks
  • Pepper to taste

INSTRUCTIONS 

  • Using either a sharp knife or a peeler, thinly slice or peel the cucumber length wise so that you have strips of cucumber that are flexible and long.
  • Cut sliced cheese into three pieces, about the same width of the cucumber and lay one down on a piece of cumber, top with ½ piece of cooked bacon, a piece of lettuce that is similar sized, turkey and ¼ of the cherry tomato.
  • Start from one side and roll the cucumber and toppings into a circle and in together using a tooth pick.
  • Note: You will want to ensure that there is not too much filling or the cucumber will not wrap all the way around. You should be able to get 7-8 rolls per cucumber if sliced thin enough.

BLTT Cucumber Rolls

Save the carbs with this bacon, lettuce, tomato and turkey roll up. A snack wrapped in a cucumber shell to add that extra flavor and crunch that we all love.

  • 1 Cucumber (Sliced length wise, ⅛ in thick)
  • Oven Roasted Turkey Lunch Meat
  • Cheddar Cheese Slices (cut into ⅓)
  • Cherry Tomatoes, quartered length wise
  • Iceberg Lettuce
  • Bacon
  • Tooth Picks
  • Pepper (to taste)
  1. Using either a sharp knife or a peeler, thinly slice or peel the cucumber length wise so that you have strips of cucumber that are flexible and long.

  2. Cut sliced cheese into three pieces, about the same width of the cucumber and lay one down on a piece of cumber, top with ½ piece of cooked bacon, a piece of lettuce that is similar sized, turkey and ¼ of the cherry tomato.

  3. Start from one side and roll the cucumber and toppings into a circle and in together using a tooth pick.

  4. Note: You will want to ensure that there is not too much filling or the cucumber will not wrap all the way around. You should be able to get 7-8 rolls per cucumber if sliced thin enough.

Appetizer

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Pico Avocado Toast

Breakfast, Recipes

This is a super simple and refreshing breakfast that will leave you feeling full, longer. Avocado toast with fresh pico, topped with a poached egg. The poached egg is a little unconventional though since it is made in a ladle. I struggle making a true poached egg and a few weeks ago I saw someone post on their Instagram how they use a ladle to make a perfectly round poached egg, so I had to give it a try. It’s practically fail proof! View the video below to see how you can make a perfect poached egg for breakfast.

INGREDIENTS  

  • 1-2 tbsp Red Onions, diced
  • ¼ Lime, juiced
  • 4-5 Cherry Tomatoes, diced
  • 1 tbsp Cilantro
  • 1 egg
  • ½ Avocado
  • 1 Whole Grain Toast
  • Salt, Pepper, Cayenne and Paprika. Optional

INSTRUCTIONS 

  • Heat a small pot of water over high heat and bring to a boil.
  • While water is heating up, dice red onion, tomatoes and cilantro and combine in small bowl. Squeeze ¼ lime juice over the mixture, stir and set aside.
  • Put bread in toaster. Once toast is done, transfer to a plate, cut avocado in half and take half of the avocado and smash it on the toast.
  • Once water is boiling, take out a mettle ladle and either put olive oil on it or spray it with non-stick spray. Crack one egg in the ladle and place in water but do not submerge completely. Once the edges of the egg are white, you will submerge the ladle in the hot water so that it cooks the top of the egg.
  • Wait about 2 minutes until slightly jiggly but top is white and carefully drain water from ladle. Be careful not to drop the egg.
  • Top toast with pico.
  • Carefully place the egg on top of the pico and then season with the following, which are optional: Salt, Pepper, Cayenne and Paprika.

Pico Avocado Toast

Fresh pico over avocado toast, topped with a poached egg.

  • 1-2 tbsp Red Onions, diced
  • ¼ Lime, juiced
  • 4-5 Cherry Tomatoes, diced
  • 1 tbsp Cilantro
  • 1 egg
  • ½ Avocado
  • 1 Whole Grain Toast
  • Salt, Pepper, Cayenne and Paprika. (Optional)
  1. Heat a small pot of water over high heat and bring to a boil.

  2. While water is heating up, dice red onion, tomatoes and cilantro and combine in small bowl. Squeeze ¼ lime juice over the mixture, stir and set aside.

  3. Put bread in toaster. Once toast is done, transfer to a plate, cut avocado in half and take half of the avocado and smash it on the toast.

  4. Once water is boiling, take out a mettle ladle and either put olive oil on it or spray it with non-stick spray. Crack one egg in the ladle and place in water but do not submerge completely. Once the edges of the egg are white, you will submerge the ladle in the hot water so that it cooks the top of the egg.

  5. Wait about 2 minutes until slightly jiggly but top is white and carefully drain water from ladle. Be careful not to drop the egg.

  6. Top toast with pico.

  7. Carefully place the egg on top of the pico and then season with the following, which are optional: Salt, Pepper, Cayenne and Paprika.

Breakfast

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Spicy Beef Lo Mein

Dinner, Recipes

A few years ago I went to Echo in Palm Beach, a restaurant that just blew me away with their food. I tried A LOT that night but the one thing that stuck out to me was their Lo Mein noodles because of how spicy they were. After that night I started experimenting with Asian influenced food, which lead me to making my Garlic Honey Siracha Sauce. This sauce is a perfect sauce to go over chicken, noodles, beef, veggies and tofu.

The Sauce

The Garlic Honey Siracha Sauce is a sweet and spicy sauce that I use in almost all of my Asian dishes. It is a concentrated sauce that combines soy sauce, honey, garlic, siracha and water. If you don’t like the heat, you can still make this sauce by skipping the siracha sauce and adding more honey. This will create a sweet garlic sauce.

The Noodles

You can find lo mein noodles at most grocery stores in the international isle or the pasta isle. I tend to use KA-ME Wide LoMein Noodles.

Recommendations:

  • Cook Time – You will want to pay special attention to the cook time of these noodles because they cook much faster than your traditional pasta. Once the water is boiling, they only take about 4 minutes to cook fully.
  • Stir – These noodles will stick together very easily so I recommend that you add half of the batch first, stir and then add the remaining noodles. You will also want to continue to stir them while they cook to prevent them from sticking together.

The Veggies

The key to the veggies is cooking them on high heat before you combine all the ingredients. You want the edges of the veggies to be slightly crisp but retain the crunchiness of the vegetable. In order to do that, you need to turn up the heat and reduce cooking time. In a large skillet or frying pan, a wok will do as well, heat the oil up first so it is scorching hot. Then you throw in the veggies. If you have a lot of veggies I also recommend doing them in two batches to prevent them from becoming soggy.

Spicy Beef Lo Mein

Wide lo mein noodles with beef and packed full of veggies.

Sauce

  • ¼ cup Low Sodium Soy Sauce
  • ⅛-¼ cup Honey
  • 4-5 Small Garlic Cloves
  • 2 tbsp Siracha
  • 2 tbsp Olive Oil
  • ¼ cup Water

Lo Mein Veggies

  • ½ cup White Onion
  • ½ cup Red Bell Pepper
  • ¼ cup White or Bella Mushroom Caps (sliced)
  • ½ cup Snap Peas
  • ½ cup Broccoli
  • 2 tbsp Sesame Oil
  • 1 Carrot
  • 1 8oz can Water Chestnuts

Lo Mein Beef

  • 12 oz Skirt Steak
  • 1 tbsp Olive Oil

Lo Mein Noodles

  • 1 Pack KA-ME Wide Lo Mein Noodles
  • 1 tbsp Olive Oil

Assembly

  • 1 tbsp Olive Oil
  • Sesame Seeds (optional )

Sauce

  1. Heat 2 tbsp olive oil over medium heat and add minced or pressed garlic cloves. Stir until fragrant but do not burn garlic. 1-2 minutes.

  2. In a small sauce pan, combine soy sauce, honey, siracha, water and hot garlic oil. Heat on medium-high heat and bring to a boil. Boil and stir consistently until sauce is bubbling and thickened. 5-8 minutes.

  3. Once thickened, set aside.

Lo Mein Noodles

  1. Bring a pot of water to a boil and place half the Lo Mein noodles in the pot, stir to break them up and then add the remaining noodles.

  2. Cook for 4-5 minutes, stirring consistently to prevent sticking. One cooked al dente, drain and lightly drizzle about 1tbsp of olive oil to prevent sticking and set aside.

Lo Mein Beef

  1. Cut the skirt steak into long strips that are about 1/4 inch thick.

  2. In a large skillet or frying pan, add 1tbs olive oil over medium-high heat and add beef.

  3. Add 1tbsp of the sauce and let cook until cooked through and then let simmer while you cook the veggies.

Veggies

  1. Cut the onion and bell pepper julian style.

  2. Slice mushrooms so that you have about 4-5 slices from each mushroom. Roughly chop the broccoli, cut the carrot into thin slices and drain the water chestnuts.

  3. On high heat, add 2 tbsp sesame oil in a large skillet, wok or frying pan and add all veggies. Sauté until edges are lightly browned or burnt but the veggies are still semi firm and set aside.

Assembly

  1. In a large non-stick frying pan or wok, heat 1tbsp of olive oil over high heat and add noodles.

  2. Flip noodles every few seconds until some of them look crispy.

  3. Add sautéed veggies, remaining sauce and beef with the juices.

  4. Cook on high heat until all juices are soaked in the noodles or evaporated and then using tongs, continue to flip the noodles so that the noodles on the bottom do not burn. Do this for about 10 minutes and then divide into bowls, top with sesame seeds and enjoy!

Main Course, Side Dish

Feta Egg Puff Pastry

Breakfast, Recipes

Puff pastry is something that I always have in the freezer now. You can make so many things with it, from a savory breakfast to a sweet dessert. I typically love a mushroom, tomatoes and feta omelet but I wanted to change it up this morning, so I decided to use a quarter of the puff pastry sheet and top it with mushrooms, cherry tomatoes, an egg and some garlic herb feta. This is a simple and easy breakfast that is easy to make in large quantities if you are hosting a brunch.

Tips & Tricks

  • Preparation: It is easier to prepare this on a baking sheet so that you don’t spill the egg while transporting it. 
  • Egg: If you want a medium egg, you can cook pastry for 7-8 minutes and then crack the egg on top and cook for an additional 12 minutes until cooked medium. Edges of pastry should be lightly browned and flakey. 
  • Veggies: If you want to add more veggies you absolute can. However, you don’t want the egg to overflow. When adding additional veggies, add them to the edge so that it creates a cup-like look or use a larger puff pastry.
  • Puff Pastry: I typically use Frozen Sheets from Pepperidge Farms. However, if you are looking to make the pastry from scratch there is a great recipe on Baking A Moment.

INGREDIENTS  

  • 1 Egg
  • ¼ Puff Pastry Sheet
  • 2 Mushroom Caps
  • 2 Cherry Tomato
  • 2 tbsp Feta
  • Salt & Pepper to taste

INSTRUCTIONS 

  • Preheat oven to 400°F
  • Line a baking sheet with parchment paper.
  • Cut puff pastry so that you have 1/4 of the pastry shaped like a square. The easiest way to do this is to cut into quarters. Lay puff pastry on baking sheet.
  • Fold edges of the puff pastry slightly so that it forms a lip. You only want to fold in about 1/8th of an inch.
  • Slice mushrooms and cherry tomatoes into thin sliced. For tomatoes, you can cut into quarters or slice 3-4 times.
  • Top puff pastry with veggies and then crack one egg in the middle. The egg should not overflow because of the pastry edge having a lip to contain it.
  • Top with feta, salt and pepper and place in oven on middle rack for 20 minutes.
  • Enjoy warm.

NOTES

  • It is easier to prepare this on a baking sheet so that you don’t spill the egg while transporting it. 
  • If you want a medium egg, you can cook pastry for 7-8 minutes and then crack the egg on top and cook for an additional 12 minutes until cooked medium. Edges of pastry should be lightly browned and flakey. 

Feta Egg Puff Pastry

Puff pastry topped with cherry tomatoes, mushrooms, an egg and feta. Baked to perfection.

  • 1 Egg
  • ¼ Puff Pastry Sheet
  • 2 Mushroom Caps
  • 2 Cherry Tomato
  • 2 tbsp Feta
  • Salt & Pepper (to taste)
  1. Preheat oven to 400°F

  2. Line a baking sheet with parchment paper.

  3. Cut puff pastry so that you have 1/4 of the pastry shaped like a square. The easiest way to do this is to cut into quarters. Lay puff pastry on baking sheet.

  4. Fold edges of the puff pastry slightly so that it forms a lip. You only want to fold in about 1/8th of an inch.

  5. Slice mushrooms and cherry tomatoes into thin sliced. For tomatoes, you can cut into quarters or slice 3-4 times.

  6. Top puff pastry with veggies and then crack one egg in the middle. The egg should not overflow because of the pastry edge having a lip to contain it.

  7. Top with feta, salt and pepper and place in oven on middle rack for 20 minutes.

  8. Enjoy warm.

  • It is easier to prepare this on a baking sheet so that you don’t spill the egg while transporting it. 
  • If you want a medium egg, you can cook pastry for 7-8 minutes and then crack the egg on top and cook for an additional 12 minutes until cooked medium. Edges of pastry should be lightly browned and flakey. 
Breakfast

Creamy Pesto Pasta

Dinner, Recipes

This dish is such a delicious spring and summertime dinner! Whole wheat penne tossed in a creamy homemade pesto sauce, topped with chicken and sautéed cherry tomatoes.

Tips & Recommendations:

  • Protein – Skip the chicken and go vegetarian or add some shrimp to meet your dietary needs.
  • Pesto – When making the pesto, you can use basil or garlic infused olive oil to give it some extra flavor. Another great idea, that I got from Kellyswholelife – Health Coach, is to add spinach or kale to the pesto. You can do this by either substituting 1 cup of basil with spinach and kale or adding some in addition to the basil. Either way, you will get some extra veggies in the meal and you don’t compromise the taste.
  • Simplify – If you don’t have time to make the pesto from scratch, you can buy premade pesto at the grocery store. I recommend making it from scratch because the flavor is so fresh. However, you can simplify by getting it premade. If you do this, I recommend going for the pesto that is in the perishable section such as Buitoni Pesto with Basil.

INGREDIENTS  

Pesto

  • 2 cup Fresh Basil
  • ½ cup Grated Parmesan-Reggiano cheese
  • ½ cup Extra Virgin Olive Oil Optional to used garlic or basil infused
  • ⅓ cup Pine Nuts
  • 2-3 cloves Garlic
  • Salt & Pepper to taste

Pasta Sauce

  • ½ cup Heavy Whipping Cream
  • ¼ cup Grated Parmesan-Reggiano cheese
  • Salt & Pepper

Pasta, Tomatoes & Chicken

  • 8 oz Whole Grain Pasta Penne (Half of a 16 oz carton)
  • 2 Thin Chicken Breast
  • 1 tsp Olive Oil
  • 6-10 Cherry Tomatoes Halved

INSTRUCTIONS 

Pasta

  • Bring large pot of water to a boil and then add Penne. Cook for 11-12 minutes until al dente.
  • Once pasta is done strain pasta and set aside.

Pesto

  • In a food processer or blender, combine the basil, pine nuts, garlic, parmesan cheese, salt and pepper and pulse until everything is well combined.
  • Pour in olive oil and pulse until well combined and there are no large pieces of basil, garlic or pine nuts. Avoid over mixing to prevent it from separating and becoming “oily”. Set aside.

Chicken

  • Rinse and pat chicken breasts with a paper towel.
  • Salt and pepper both sides.
  • Heat a tsp of olive oil in a medium pan over medium high heat and cook for 3-4 minutes per side for thin chicken breasts. Time may vary based on chicken breast size.
  • Once cooked thoroughly, set aside.
  • Add halved cherry tomatoes to pan used for chicken and sauté them until they are soft and slightly browned. Remove from heat and set aside for assembly.

Sauce and Assembly

  • In a medium to large non-stick pan, combine heavy cream and parmesan cheese over medium heat. Wisk until it begins to thicken and bubble.
  • Once thickened, add 3/4 cup homemade pesto and whisk together.
  • Toss penne in the pesto and add to plate, top with chicken and cherry tomatoes and serve hot.

Creamy Pesto Pasta

Penne tossed in homemade pesto, cream and parmesan cheese sauce. Served with sautéed cherry tomatoes and chicken.

Pesto

  • 2 cup Fresh Basil
  • ½ cup Grated Parmesan-Reggiano cheese
  • ½ cup Extra Virgin Olive Oil (Optional to used garlic or basil infused)
  • ⅓ cup Pine Nuts
  • 2-3 cloves Garlic
  • Salt & Pepper (to taste)

Pasta Sauce

  • ½ cup Heavy Whipping Cream
  • ¼ cup Grated Parmesan-Reggiano cheese
  • Salt & Pepper

Pasta, Tomatoes & Chicken

  • 8 oz Whole Grain Pasta Penne ((Half of a 16 oz carton) )
  • 2 Thin Chicken Breast
  • 1 tsp Olive Oil
  • 6-10 Cherry Tomatoes (Halved)

Pasta

  1. Bring large pot of water to a boil and then add Penne. Cook for 11-12 minutes until al dente.

  2. Once pasta is done strain pasta and set aside.

Pesto

  1. In a food processer or blender, combine the basil, pine nuts, garlic, parmesan cheese, salt and pepper and pulse until everything is well combined.

  2. Pour in olive oil and pulse until well combined and there are no large pieces of basil, garlic or pine nuts. Avoid over mixing to prevent it from separating and becoming "oily". Set aside.

Chicken

  1. Rinse and pat chicken breasts with a paper towel.

  2. Salt and pepper both sides.

  3. Heat a tsp of olive oil in a medium pan over medium high heat and cook for 3-4 minutes per side for thin chicken breasts. Time may vary based on chicken breast size.

  4. Once cooked thoroughly, set aside.

  5. Add halved cherry tomatoes to pan used for chicken and sauté them until they are soft and slightly browned. Remove from heat and set aside for assembly.

Sauce and Assembly

  1. In a medium to large non-stick pan, combine heavy cream and parmesan cheese over medium heat. Wisk until it begins to thicken and bubble.

  2. Once thickened, add 3/4 cup homemade pesto and whisk together.

  3. Toss penne in the pesto and add to plate, top with chicken and cherry tomatoes and serve hot.

Main Course
Italian
pasta, pesto

Check out our other recipes below or partner this dish with my garlic pull apart bread.