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I love cauliflower any time of the year, but during the fall and winter months you can find especially full heads of the veggie and a bonus is the prices are great this time of year.  Cauliflower is a nutritious addition to your table–it’s fat free, cholesterol free, very low in sodium, high in Vitamin C, and a good source of folate.  One problem some folks have with cauliflower is they see it as a “bland” veggie–not having much flavor.  The truth is, you can do so many things with cauliflower.  I’ve pulled together a few recipes that are sure to have you reconsidering this versatile veggie.


Parmesan Roasted Cauliflower is simple, yet delicious. You’ll combine cauliflower florets, sliced onion, fresh thyme, and garlic cloves on a rimmed baking sheet with olive oil, salt, and pepper.  Roast at 425 degrees, tossing every so often, until almost tender (about 35-40 minutes).  Sprinkle with parmesan cheese, toss to coat, and continue roasting until tender (another 10-12 minutes).

Courtesy of bon appetite


If you love breadsticks, but want to cut back on carbs, these Low Carb Cauliflower Breadsticks are for you.  You’ll create the “breadstick” base by ricing the cauliflower in your food processor.  Then combine it with mozzarella cheese, parmesan cheese, one egg, garlic, fresh basil, fresh parsley, salt, and pepper.  Spread onto a parchment lined baking sheet and bake about 10-12 minutes.  Remove from oven and top with more mozzarella cheese, return to oven, and continue baking until cheese is melted and starting to brown.  Remove from oven and let cool 10 minutes.  Cut into breadsticks and serve.

Courtesy of Real Housemoms


Roast Head of Cauliflower with Creamy Mushroom Sauce is a creative way to serve this veggie and quite tasty.  You’ll roast the whole head of cauliflower in a roasting pan in a 450 degree oven for 45-50 minutes after brushing it with olive oil and sprinkling with salt and pepper.  While the veggie is roasting, prepare your sauce by melting butter in a pan and adding diced onions and sliced mushrooms for about 10 minutes.  Add minced garlic and chopped thyme for a minute.  Add dry white wine to deglaze the pan.  Add vegetable broth and cream, bring to a boil, and simmer until thickened.  Mix in parmesan cheese and white miso paste and remove from heat.  Season with salt and pepper to taste.  You’ll spoon the sauce over the roasted cauliflower head, slice and serve.

Courtesy of Closet Cooking


I’ll be back next week, just in time for Halloween, with some fresh, new pumpkin recipes.


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Topping the list of popular fall produce are sweet potatoes and yams.  While they are available year round, they are particularly popular in autumn with the fall holidays, like Thanksgiving, when they are featured as side dishes.  Sweet potatoes and yams are actually two different vegetables.  While they are similar, yams are from a different botanical species and are starchier and drier than sweet potatoes.  Both are a nutritious addition to your menu–they are fat free. cholesterol free, low in sodium, a good source of fiber, high in vitamins A and C, and a good source of potassium.  We typically think of the traditional sweet potato or yam casserole, but there are other tasty ways to use these delicious veggies.


Roasted Sweet Potato and Black Bean Chili is a great way to warm up on a chilly evening.  It’s also a delicious meatless meal.  You’ll use cubed sweet potato, diced onion, olive oil, diced red bell pepper, minced garlic, vegetable broth, two cans of fire roasted tomatoes, corn (cut from the cob), two cans black beans, chili powder, and cumin.  You’ll need to bake the cubed sweet potatoes and set them aside. Sauté the onion, bell pepper, and garlic and add the remaining ingredients.  Bring the soup to a boil and then reduce the heat and let simmer for `5 minutes.  Add the sweet potatoes at the end and let heat through.

Courtesy of Cooking Classy


Roasted Sweet Potato Salad puts a new spin on potato salad.  This version calls for you to start by roasting your cubed sweet potatoes.  Then, combine black beans, chopped bell pepper, green onion, and cilantro.  You’ll create a dressing with honey, Dijon mustard, olive oil, lemon juice, cayenne pepper, and salt/pepper to taste.  Mix all ingredients together–this salad can be served warm, at room temp, or chilled.

Courtesy of Averie Cooks


Crispy Yam Tacos with Chipotle Dip will satisfy your Tex-Mex cravings.  You’ll cut the yams into finger sized slices and coat with salt, pepper, paprika, and polenta.  Bake in a 400 degree oven for 20 minutes until cooked through. Make the chipotle spread by combining the Hellman’s spread with seal salt, lime juice, smoked paprika, and can of chopped chipotle peppers.  Prepare salsa by combining diced grape tomatoes, green onions, two cloves garlic, diced red pepper, diced jalapeno pepper, chopped cilantro, and olive oil.  Serve yams with salsa, cabbage slaw, salsa, chipotle dip, and sour cream.

Courtesy of Blog Lovin


I’ll be back next Monday with some great ways to use cauliflower in your menus.


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October 4th is National Taco Day (yes there really is a Food Day for everything!).  Tacos are a personal favorite of mine–they’re simple to make, kid friendly, and fun to eat.  An extra bonus is they’re really simple to throw together for a weeknight supper.  While we typically think of the traditional ground beef tacos, topped with shredded cheese, salsa, diced tomatoes, and shredded lettuce, there are some really creative ways to enjoy this Mexican feast.


Skinny Baja Chicken Tacos are a dieter’s delight.  Sliced chicken breasts that have been coated in olive oil, chili powder, garlic powder, cumin, and lime are sautéed in a large skillet.  In the meantime, you’ll prepare a cabbage slaw with shredded red cabbage, Napa cabbage, carrot, nonfat Greek yogurt, lime juice, honey, and salt/pepper to taste.  A spicy chipotle sauce is made from nonfat Greek yogurt and 1-2 ancho chilies (canned in sauce). These tacos are served on warm corn tortillas and topped with pico de gallo and guacamole.

Courtesy of The Live Fit Girls


Grilled Fish Tacos with Lime Cabbage Slaw is another great low-cal option.  Marinate a nice white fish like cod, mahi mahi, or tilapia in canola oil, lime juice, garlic, cumin, paprika, chili powder, cayenne pepper for about 20-30 minutes, and season with salt and pepper.  Prepare the cabbage slaw with thinly sliced red cabbage, chopped cilantro, thinly sliced red onion, lime juice, and canola oil.  Grill fish until cooked through, break into pieces, and serve on warmed taco shells with cabbage slaw and sliced avocado.

Courtesy of Cooking Classy


Slow Cooker Salsa Verde Honey Lime Chicken Tacos are especially simple since they put to use your crockpot and let it do all the work.  You’ll use boneless, skinless chicken breasts, mild salsa verde, honey, lime juice, chili powder, onion powder, garlic powder, smoked paprika, cumin, salt, and pepper.  Set your slow cooker to low and let cook 6-7 hours.  About a half hour before finished you’ll take the chicken out and shred it.  Place back into slow cooker and let finish.  This recipe calls for using a flatbread as the taco base, but you can use traditional corn or flour tortillas if you prefer.  Toppings include sliced avocado, lettuce, tomato, shredded cheese, cilantro, and sour cream.

Courtesy of Carlsbad Cravings


Have fun with these taco recipes and I’ll be back next week with a few ideas that feature sweet potatoes and yams perfect for fall.


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If you’re anything like me, you enjoy baking during the fall months.  Maybe it’s the abundance of delicious fall fruit available and the fact I don’t mind heating up the kitchen now that the temps are cooler.  While traditional cookies, cakes, and pies are always welcome treats at any table, there are also some really great recipes using fruit that cut the calories and fat content while not sacrificing any flavor.


Easy Spiced Hot Fruit Bake is a gluten free option you’ll want to try this fall.  You’ll combine sliced apples, pears, cranberries, and pineapples with a little lemon juice.  Melt some butter, sugar, and spices (cinnamon and nutmeg) and coconut oil, then combine.  Add honey and leftover pineapple juice to the mixture and then pour over the fruit to coat evenly.  Put fruit into a 9×12 baking dish and bake at 300 degrees for 1 hour.  Add chopped walnuts and serve.

Courtesy of Cotter Crunch


Applesauce Pumpkin Bread combines two of fall’s favorite flavors.  You’ll need a can of pumpkin puree, sugar, applesauce, water, eggs, flour, baking soda, salt, and pumpkin pie spice.  Mix together the pumpkin puree, eggs, sugar, applesauce, and water.  In a separate bowl, mix together the flour, baking soda, pumpkin pie spice, and salt.  Add the flour mixture to the pumpkin mixture and stir until blended.  Pour into a bread pan and bake at 350 degree for 45-55 minutes.

Courtesy of Trial and Eater


Pumpkin Pie Protein Bites are a kid friendly “baking” recipe since it actually requires no baking.  You can grab your little ones to help you shape these little balls and they are the perfect size for snacking.  You’ll need pitted dates, applesauce, pumpkin puree, almond milk, vanilla extract, coconut flour, pumpkin pie spice, cinnamon, and chocolate chips.  Put dates, applesauce, pumpkin, almond milk, and vanilla in a food processor and blend until pureed.  Add coconut flour, pumpkin pie spice, and cinnamon.  Blend until a ball of dough forms.  Stir in chocolate chips.  Roll into 12-15 bites.

Courtesy of Hummusapien


If you love Mexican food, check back next week when I’ll have some great recipes for tasty tacos.


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Now that we’re entering the fall season, I like to spend more time in the kitchen.  Growing up, my mother made it a tradition to have big Sunday dinners from late September through mid-May–this timing coincided with our time home from the beach.  Sunday dinners were different than any other night.  We’d eat in the dining room and mom made something extra special.  I tried to carry that tradition on (minus the eating in the dining room–I save that for the big events) and prepare a special meal on Sundays during the cooler weather months.  One problem with some traditional Sunday dinner menus is that they tend to be high in calories and fat.  I’ve got some great recipes that are healthy, while retaining all the flavor you love.


Chicken Stew with Butternut Squash and Quinoa is a hearty fall dish that’s filled with good things like winter squash, tomatoes, Kalamata olives, onion, quinoa, and lots of herbs and spices.  This recipes calls for chicken thighs, although you can use white meat chicken if you prefer.

Courtesy of Cookin Canuk


Shredded Brussels Sprouts and Chunk Apple Saute with Pork Tenderloin is a recipe from Fruits & Veggies–More Matters.  You’ll make this dish in one pan, combining shredded Brussels sprouts, chopped apples, chopped onion, seasoned pork tenderloin, raisins, honey, and cider vinegar.

Courtesy of Fruits & Veggies–More Matters


Roasted Brussels Sprouts, Potatoes, and Chicken from Fruits & Veggies–More Matters is definitely a comfort dish.  Chicken breasts, Brussels sprouts, red potatoes, onion, and garlic are covered in a sauce made from ricotta cheese, mozzarella cheese, parmesan cheese, and non-fat milk.  The chicken and veggie mixture is baked (covered) about 45 minutes until chicken is done.

Courtesy of Fruits & Veggies–More Matters


I hope you’ll try some of these recipes next Sunday at your own table.  I’ll return next week with a few healthy ideas for fall baking.


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Now that everyone is back to school, I know you have extra hungry children running through the door in the afternoon.  I’m not sure if it’s all the studying or activities during the school day, but something about getting off the bus makes kids want to clean out your refrigerator.  I know mine would always come home telling me they were starving.  The key is giving them something that will take the edge off their hunger, provide them with some energy and nutrition, while not spoiling their appetite for dinner.


I’ve pulled together some fun and flavorful snacks your kids will love and you’ll feel good about serving them. To start, Fruits & Veggies–More Matters has this great recipe for Bookworm Apple Bark, which combines a Granny Smith Apple, peanut butter, raisins, and dried cranberries.

Courtesy of Fruits & Veggies–More Matters


Banana Split Bites are a healthier version of the old fashioned ice cream favorite.  This recipe calls for freezing pieces of banana, strawberry, and pineapple.  Then you’ll dip them into chocolate and nuts and serve.

Courtesy of Life Love Liz


Cucumber Sandwiches are a savory snack and these bite-sized munchies are also gluten-free.  Thinly sliced cucumber takes the place of bread.  You’ll also layer on tomato, turkey, and cheese.  Feel free to add other veggies like onion or avocado if you choose.

Courtesy of Family Focus Blog


Symphony of Fruit Pizza is another terrific recipe from Fruits & Veggies–More Matters.  You’ll use an English muffin as your base and top with fat-free strawberry cream cheese.  Pile on sliced strawberries, grapes, and Mandarin oranges for a sweet treat.

Courtesy of Fruits & Veggies–More Matters


These snacks are so good you’ll be tempted to try them yourself!  I’ll be back next Monday with some great recipes for fall Sunday dinners.


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