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Monday, March 25, 2013

Healthy Recipe

Healthy Recipe!!

Some of my absolute favorite things to read online are cooking blogs. There are a ridiculous amount, specializing in recipes for vegans, vegetarians, paleo and gluten- free dieters, and people not on ANY sort of diet. These blogs are awesome tools now that we are becoming more educated and concerned about what foods go into our bodies. Food blogs make it easier to find healthier alternatives for our favorite comfort foods: carbs, sugar, and cheesy goodness.

It can be super overwhelming if you are just starting out on the road to healthier eating. Sometimes, these alternative recipes and ingredients seem complicated, iffy or just plain gross (meatless meat? Um, no thank you). I’ve found that an excellent place to start is Pinterest, or the website Simply type an ingredient and a keyword like “healthy” or “vegetarian” into the search bar, and a plethora of pictures will come up. Click on a pic that looks good to you! We eat with our eyes first: :)

I recently made Cauliflower Fried Rice from the blog “Deliciously Organic” by Carrie Vitt. This recipe can be 100% vegetarian and is starchy carb free. That’s right, NO rice! By vigorously chopping cauliflower into rice sized bits (chop until your arms fall off), or going the easy route with a food processor, you can create a dish that is SERIOUSLY tasty. I left out a few ingredients like sherry and bay seasoning because I didn’t have them, and didn’t buy them because I know I won’t use them regularly. Here is my (really easy) adaptation:

What you need:

Cauliflower – 1 or 2 heads. Use fresh.
Peas and chopped carrots – About 2 cups. I used a frozen mix from Trader Joes.
Coconut Oil – 2 tbsp for cooking the veggies. I recommend coconut for flavor, but olive or grape oils work just fine.
Eggs – 2 or 3. Can be left out, but makes the recipe more closely resemble fried rice.
Green Onion – 1 handful chopped. Also called scallion, use fresh.
Tamari Sauce – 4 tbsp, divided. Found with the soy sauces, says “Tamari” on the front. Low sodium soy works too.
Chicken – I left out. Use about 1 ½ cups chopped if you prefer it in your dish, or to add more protein than the egg.
Salt and pepper - For taste. You don’t need much salt because the Tamari is salty on its own.

Prep: I like to have everything ready before I begin to speed up the process.
Chop cauliflower into rice sized bits.
Cook Trader Joe’s frozen veggies according to package instructions, or steam your fresh veggies until soft, drain.
Chop green onion (scallion)
If using chicken, cook in a pan with a bit of oil, salt, and pepper. Once cooked through, chop and set aside.

Cook: This is a one pan meal. Choose a big one.

1. Heat your pan over medium-high heat. Place oil in the pan and wait for it to melt (coconut) or heat up
2. Put chopped cauliflower in the pan, along with 2 tbsp of Tamari or soy
3. Stir until all cauliflower is coated with oil and Tamari, hot, slightly softened and lightly fried
4. Make a well in the middle of the cauliflower and crack all eggs in the well. Stir eggs until scrambled.
5. Mix scrambled egg into the cauliflower, then add your veggies and onions (and chicken). Stir.
6. Add additional 2 tbsp Tamari or soy, salt, and pepper, stir until all ingredients are hot and coated.
7. Enjoy!!



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