Wednesday, October 16, 2019

Roasted Garlic Mashed Cauliflower - Paleo, Keto and Low-Carb
Roasted Garlic Mashed Cauliflower is one of the best recipes for vegan garnish, keto, low-carb, Whole30 and Paleo that will surely be a hit at your Christmas dinner, Thanksgiving or on weekdays. This cauliflower mashed potato recipe will give you a super creamy mashed cauliflower that tastes just like mashed potatoes but is much healthier for you and low in carbohydrates and calories.

Roasted Garlic Mashed Cauliflower


Cauliflower Puree for a Cozy Climate


With Fall in full swing here, is it time for everything cozy, comforting, creamy and secretly healthy? ... Yes, this recipe for mashed potatoes with cauliflower fits perfectly.

I always tell my husband how much Q4 (October-December, with a few extra days in September!) is my absolute favorite time of year.

This time it starts with my husband's birthday on September 23rd and ends with my birthday and New Year's Eve.

The weather (finally!) starts to get a little chilly here in Texas and all the pumpkin spice and comforting things start to appear on the table. And this cauliflower puree is one of my favorite recipes to make.

Healthy alternative to cauliflower mashed potatoes


A disadvantage of these three months of the year is the amount of unhealthy food around us.

For some reason, much of our culture tends to associate comfort foods with unhealthy foods... but it doesn't have to be that way!

This cauliflower with roasted garlic puree is the perfect example of how eating healthy can also make you feel warm and cozy inside.

This cauliflower puree is not only super creamy and delicious (I swear, it tastes as good as these instant mashed potatoes!) but it's secretly low in carbohydrates, vegan, no dairy and Paleo!

Then you'll learn what ingredients you'll need for this cauliflower puree recipe, how to make cauliflower puree, preparing cauliflower, the best kitchen appliance for making cauliflower puree, storage and meal preparation tips, as well as a few dishes that taste great served with cauliflower puree.

Mashed cauliflower ingredients


This cauliflower puree recipe is made with some easy-to-find ingredients that are 100% gluten-free, vegan, Whole30, Paleo, keto and low-carbohydrate.


  • Cauliflower - Make sure you get a BIG cauliflower head to have enough cauliflower florets for the recipe.
  • Roasted Garlic - Learn how to roast garlic and prepare it up to 3 days in advance of making this recipe.
  • Herbs - Fresh rosemary and thyme are used in this recipe, but you can also try adding sage or tarragon.
  • Oil - A good quality olive oil will add a great deal of flavor to this side dish.
  • Milk - To get the right consistency, you'll need a touch of milk. Almond and cashew milk will work great!


How to make cauliflower puree


Making homemade cauliflower mashed is actually a fairly quick and easy process and consists of the following steps:


  1. Garlic roasted in the oven up to 3 days in advance.
  2. Prepare the cauliflower (read more about this below!)
  3. Add the cauliflower to a large food processor along with any seasoning ingredients. (In this recipe we use fresh herbs and roasted garlic!)
  4. Puree until smooth. Be careful not to mash too much or the mashed cauliflower will become too liquid.
  5. Optional: reheat mashed cauliflower potatoes in a saucepan over medium-low heat. Serve and enjoy!


Preparing cauliflower


Before you can make vegan cauliflower and keto puree, you'll need to prepare this cruciferous vegetable.


1. First cut a large head of cauliflower into florets. Be sure to cut them into pieces of similar size so that they cook at the same pace.
2. Then boil the cauliflower flowers in a large pot of boiling water for 10-12 minutes.
Cook's tip: It's okay if you're wrong to cook longer, but be sure not to overcook the cauliflower! If you do, you'll end up with a mashed cauliflower that's too bitter.
3. Finally, drain all excess water from the pot and dry the cauliflower COMPLETELY. This is a very important step. If you do not remove ALL the water from the cauliflower, you will end up with a thick mess instead of mashed potatoes with cauliflower.


The best kitchen utensil for mashing cauliflower


As mentioned above, the best kitchen appliance to use when making cauliflower puree for a cauliflower puree is a large food processor of 10-12 cups.

A food processor will give you the most control over the consistency of cauliflower puree while giving you enough room to add all the ingredients in one batch.

You can also use a Vitamix or a high-speed blender, but you need to be very careful not to end up with too much mixed and liquid cauliflower mashed potatoes.

Mashed potatoes versus cauliflower Mashed potatoes


For those of you with super-acute taste buds, you can tell the difference between regular mashed potatoes and this cauliflower with roasted garlic mash.

However, those of you with not-so-demanding palates will hardly notice the difference. But I can promise you this... your waist will be able to tell!

With only 111 calories and 3 net carbohydrates per serving ... this cauliflower with roasted garlic puree has become a new favorite garnish, paleo, low-carb, keto and Whole30 in our family.

Read also: Low-Carb Keto American Pancakes Peanut Butter Recipe

Serving, storing and reheating


Service: After you finish mashing the cauliflower, you'll want to check the temperature. If it is not hot enough, add it back to the pan over medium-low heat and heat to desired temperature.

Serve cauliflower puree with a pinch of olive oil, a pinch of fresh herbs and additional roasted garlic cloves.

Storage: You can prepare this recipe up to 3 days in advance. Just keep in mind that the cauliflower will begin to separate from the liquid and must be stirred before serving.

Freezing: Cauliflower puree can be stored in a freezer-proof bag or container for up to 4-6 months.

What to serve with cauliflower puree?


Pretzel Pecan Honey Chicken

Honey-Balsamic Chicken

Recipe Filet Mignon

Honey Oven Roasted Broccoli With garlic

Roasted Garlic Cauliflower Puree | Vegan, Paleo, Keto Accompaniment


Cauliflower with Roasted Garlic Puree is the best vegan garnish, keto, low-carb, Whole30 and Paleo recipe for mashed cauliflower.

Ingredients



  • 1 head of cauliflower cut into florets
  • ¼ cup almond milk or cashew milk
  • 3 tablespoons olive oil
  • 1 ½ teaspoon fresh rosemary
  • 1 ½ teaspoon fresh thyme
  • 3-4 cloves roasted garlic
  • ¾-1 teaspoon salt to taste
  • 1 pinch of black pepper


Instructions



  1. Roast a head of garlic in the oven. You can do this up to 3 days in advance and store in the refrigerator until ready to use.
  2. Bring a large pot of boiling water. Boil cauliflower for 10-12 minutes.
  3. Drain the water and place the cauliflower in a towel and dry the cauliflower completely before continuing.
  4. In food processor bowl, combined cauliflower, milk, olive oil, rosemary, thyme, toasted garlic cloves, salt, to taste and pinch of black pepper.
  5. Puree for 1-2 minutes or until cauliflower puree is completely smooth. Be sure to scrape the sides of the bowl every 20-30 seconds to ensure an even puree.
  6. If cauliflower puree has become too cold, return to pot and heat to desired temperature.
  7. Serve cauliflower puree with a drizzle of olive oil and a few sprigs of rosemary or thyme and enjoy!





Read also: 10 Slimming Nordic Vegetarian Diet Recipes


Roasted Garlic Mashed Cauliflower

Recipe Notes


DO NOT use a Vitamix or high-speed blender. You will end up with a mashed cauliflower potato too mixed and liquid.

Monday, September 23, 2019

Breakfast - 4 Ways to Cook Eggs You Did not Know About
Boiled, scrambled, poached and omelette. There are several ways for you to prepare the egg at breakfast and not get sick of one of the most protein-rich foods

After the fame of bad, the egg gained almost daily space in pro-muscle menus. It has also become an easy figurine in weight loss diets, especially for breakfast - several studies show that by including a high quality protein (a nutrient found especially in egg white) in this meal, you can better control hunger and calories throughout the day.

4 Ways to Cook Eggs for Breakfast


You can repeat the dose at lunch or dinner - no health risk. "It has been proven that cholesterol, a fat exclusively present in the yolk, does not interfere in the cholesterol produced naturally by our body," says nutritionist Lia Buschinelli.

The most recent study on the subject, from San Diego State University, in the United States, also points out that its omelette is able to reduce insulin resistance and the risk of diabetes when combined with exercise. These positive effects were seen in people between the ages of 18 and 35 who ate two eggs for 12 weeks before working out.

READ ALSO: Can Eating Eggs Help Burn Fat Fast

Poached egg and avocado

Poached egg and avocado


Ingredients


  • 4 eggs
  • 1 avocado, medium, ripe, sliced
  • 4 units of wholemeal bread toast
  • 1 liter of water
  • 2 tablespoons of white vinegar 
  • salt to taste 
  • black pepper to taste


Preparation

In a medium saucepan, place four fingers of water and the vinegar. Bring to a low boil until small bubbles form at the bottom (do not let the water boil). Turn the water quickly with a spoon to form a small wheel. Place the egg in the center and continue stirring in a circle gently for about 4 minutes or until the white is firm.

Remove the egg from the water with a skimmer and place on a paper towel to dry completely. Repeat the process with the other eggs.

Assemble the toast: place the avocado and, on top, the poached egg. Season with salt and freshly ground pepper.

READ ALSO: Eating Eggs for Breakfast for a Healthy Diet

Fresh herbs omelette

Fresh herbs omelette


Ingredients


  • 4 units of chopped eggs
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped green onion
  • 1 tablespoon spoon butter (ghee, preferably)
  • 1/2 tablespoon turmeric powder
  • salt to taste


Preparation

In a bowl, beat the eggs. Add the salt and herbs. Mix well. In a non-stick frying pan, melt the butter, without burning, and spread the whole mixture. Wait to firm a little and, with a skimmer, raise the edges so that the liquid part drains under the omelette and goes drying. Wait to brown.

Creamy scrambled eggs

Creamy scrambled eggs


Ingredients

  • 1 teaspoon butter (or a dash of virgin olive oil)
  • 4 eggs
  • salt to taste
  • black pepper to taste
Preparation

Take a non-stick frying pan to low heat, melt the butter (or spread the olive oil) and, without letting it get too hot, add the beaten eggs and season with salt. Stir continuously (do not let it stick to the bottom) for 1 minute or until it is very creamy. Sprinkle with the pepper.

Soft-boiled eggs

Soft-boiled eggs


Ingredients


  • 4 eggs
  • 4 units whole toast
  • salt to taste
  • black pepper to taste


Preparation

In a deep pan with cold water, place the eggs. Bring to a boil. From there, count 3 minutes for the preparation of an egg with the white and the soft yolk, 4 if you want the lightly firm white and the soft yolk. For a more cooked yolk, leave on fire for 6 minutes, or 13 if you prefer it to be fully cooked. Remove the egg from the hot water and immerse it in the iced water for 1 minute to stop the cooking process. Season with salt and pepper (also good with coconut sugar and cinnamon).

Breakfast - 4 Ways to Cook Eggs You Did not Know About



Wednesday, July 10, 2019

5 Protein Shakes That You Should Include in Your Diet
Protein shakes are drinks with many benefits for the body. In addition to supporting the effect of physical training, they strengthen immune health and prevent fatigue.

Protein shakes have become one of the favorite supplements for those looking to gain muscle mass and lose weight. While a complete and healthy diet is required to achieve the goals, these beverages are excellent allies for nutrition.

It is true that the industry has developed several formulas that allow them to be prepared almost instantaneously, with or without added ingredients. However, there are also natural recipes that concentrate the high quality proteins provided by some foods.

You still don't include them in your meal plan? Despite their fame, many still don't know what they're for. That's why we'd like to go over their main benefits and five ways to prepare them at home. Take note!

Protein Shakes That You Should Include in Your Diet


Benefits of protein shakes you should know about


The inclusion of protein shakes in the diet is an effective method to help meet daily protein needs. As some people know, a sedentary person requires at least 0.8 grams of protein per kilo of weight and up to 2 grams when doing some sporting activity.

This essential macro-nutrient is part of the body's main structures and is involved in important processes such as metabolism and hormone segregation. Thus, its correct assimilation contributes to health and improve weight. Why is it good to take protein shakes?

They are supplements that support the development and maintenance of muscles, especially by maintaining regular physical training.


  • They contain energetic ingredients that optimize physical and mental performance.
  • They prevent muscle injuries and cramps during and after exercise.
  • They strengthen the immune system and reduce the risk of infection.
  • They allow you to follow a healthier diet to control overweight.
  • They have a satiating effect that helps to avoid overeating.


READ ALSO: How to Make a High Protein Breakfast

Delicious protein shakes to include in your diet


Many protein-containing foods, such as vegetables, seeds, or nuts, can be helpful in making protein shakes. All recipes can be taken before or after workouts.

1. Coconut and mint milk shake


In addition to making a significant contribution of protein, this delicious drink contains fatty acids, carbohydrates and vitamins and minerals. It is therefore ideal for improving physical performance and strengthening muscles.

Ingredients



  • ½ cup coconut milk (125 ml)
  • ½ cup of water (125 ml)
  • 6 spinach leaves
  • 1 tablespoon mint leaves (15g)
  • 3 tablespoons vanilla-flavored protein powder (45g)
  • Ice cubes (to taste)


Preparation



  • Pour all the ingredients into the blender and process until a smooth drink is obtained.
  • To finish, serve without straining and drink as soon as possible.


2. Avocado, cranberry and almond milk milkshake


This alternative is one of the most complete and delicious protein shakes. It contains high quality proteins, antioxidant compounds and healthy fatty acids. It also provides dietary fiber and is good for anxiety and poor digestion.

Ingredients



  • ½ ripe avocado
  • ½ cup blueberries (100 g)
  • 1 cup almond milk (250 ml)
  • 1 teaspoon of chia seeds


Preparation



  • Extract the pulp of half a ripe avocado and mix it in the blender with blueberries, almond milk and chia seeds.
  • Make sure everything is well integrated and serve instantly.


3. Soybean, banana and peanut butter shake


To get an 'extra' dose of vegetable protein you can make this soy shake. Its ingredients are light in calories and provide the body with carbohydrates, fats and antioxidants.

Ingredients



  • ½ cup soft tofu (100 g)
  • 1 cup soy milk (250 ml)
  • 1 frozen banana
  • ½ soup spoonful of peanut butter (5 g)


Preparation



  • Incorporate all the ingredients in the blender and process for a few minutes.
  • When all is well integrated, serve instantly.


4. Yogurt and fruit milkshake


A good option to recharge the body with energy with protein shakes is this recipe with yogurt and fruits. Due to its combination of ingredients, it is ideal to take before workouts or during breakfast.

Ingredients



  • ½ cup skim milk (125 ml)
  • ½ cup strawberries (100 g)
  • 1 cup natural yogurt (250 ml)
  • ½ cup orange juice (125 ml)
  • 2 tablespoons whey protein powder
  • 1 tablespoon honey


Preparation



  • Beat all ingredients at full speed until completely integrated and free of lumps.
  • Finally, serve and add ice to taste.


SEE ALSO: 5 Simple Protein-Packed Breakfast Recipes The Best Way To Start The Morning

5. Oatmeal and banana shake


Rich in fiber, protein and antioxidant compounds, it is one of the favorite protein shakes. Its ingredients have a delicious flavor that makes it easy to eat. It is recommended before training or in times of tiredness.

Ingredients



  • 4 tablespoons oatmeal (60g)
  • 1 ripe banana
  • ½ cup skim milk (125 ml)
  • 1 tablespoon protein powder (15g)
  • 1 tablespoon honey (15g)


Preparation



  • Add the oats to the blender and process with a chopped banana and skim milk.
  • Then, when it is homogeneous, add the protein powder and honey.
  • Finally, beat again and serve immediately.


Do you want to prepare these drinks to complement your diet? As you can see, they are easy to make and have many benefits. Choose the one you like best and enjoy it.

Saturday, May 25, 2019

14 Keys to Reducing Overweight With Diet
Reducing the overweight with the diet is not impossible, you just have to know what are the keys that allow you to lose weight. Believe it or not, making some changes in your eating habits may be what you need to reach your healthy weight.

In this article, we'll give you some tips to help you modify your diet to reduce empty calorie intake while maintaining good nutrition.

Keys to Reducing Overweight With Diet


Keys to reducing overweight with diet



The first thing you need to do is check that you're overweight. To do this, it is important that you perform your body mass index. It is calculated by dividing the weight in kg by the square height [(weight in kg. / (height x height)].

Let's take an example: let's suppose that Maria is 1.65 m tall (5 feet 5 inches) and weighs 60 kg (133 pounds). Her BMI would be calculated: 60 / (1.65×1.65) = 22.04. In this case, her BMI would be normal. If, on the other hand, she weighed 70 kg (155 pounds), her BMI would be 25.72, i.e. she would be overweight. Let's look at the table below for information on body index mass:
  • Under 18.4 = underweight
  • Between 18,5 and 24,9 = normal weight
  • Between 25 and 29,9 = overweight
  • More than 30 = obesity

Calculate your body mass index and if you are overweight, do not miss the keys to change your eating habits presented below so you can reduce overweight with the diet.

Tips for modifying your diet



Some slight changes in your diet may be all you need to lose those extra pounds and regain the figure you always dreamed of. Take a pen and paper to make a note.

1. Choose lean cuts of meat


By buying and consuming lean cuts, you ensure that you reduce your fat intake. This is beneficial not only in terms of weight, but also in terms of your cardiovascular health. Another piece of advice? Remove visible fat before cooking.

2. Avoid eating foods high in saturated fat


We all love sausages and bacon. They are tasty but also rich in saturated fat! We know that avoiding them indefinitely is extremely difficult. That's why we recommend consuming them sporadically and moderately.

Read also: 15 Zero Calorie Foods That Help You Burn Fat And Slim Down

3. Chicken, better without skin


Are you one of those people who enjoys eating chicken skin? Well, it's time to kick the habit. Remove the skin to avoid consuming saturated fats that only give you an excess of calories!

4. Eat fish 3 times a week


Replace some of your red meat meals with fish. In this way, you will increase your intake of Omega 3 fatty acids that are very beneficial to the body and reduce the consumption of fat and calories.

5. Choose skimmed dairy products


Nutritionists advise consuming between 2 and 3 daily servings of dairy to ensure the recommended dose of calcium. It is best to opt for yogurts and skimmed milk to reduce fat intake.

6. Low-fat cheeses!

Avoid foods with saturated fats, such as whole milk and fatty cheeses.
Avoid foods with saturated fats, such as whole milk and fatty cheeses.


Who doesn't like tasty cheeses? The problem is that they tend to have a much higher level of fat. If you're trying to lose weight, choose low-fat cheeses like ricotta, mozzarella, feta or fresh. Of course, you can eat fatty cheeses moderately and sporadically.

7. Include eggs in your diet


In the past, eggs were notorious because they were thought to increase bad cholesterol. Today, it has been proven that the egg provides protein of high biological value and it is recommended to consume it several times a week, always opting for its varieties cooked or passed through water.

8. Eat cereals, pulses and tubers every day.


These foods should be included in weight loss diets as they provide mainly complex carbohydrates. This component helps to restrict appetite by providing a longer-lasting feeling of fullness. If possible, choose whole-grain varieties for a higher fiber intake that will help you avoid constipation.

9. Say goodbye to pastries and sweets


Cakes, croissants and sweets do not provide your body with nutrients. They are one of the main foods to limit to reduce overweight with the diet and, for this reason, are at the top of the food pyramid. Choose fruit bread instead.

10. Water as a favorite drink

Water as a favorite drink
Water should be your favorite drink compared to soft drinks or juices.


Did you know that soft drinks and sugary drinks only provide the body with empty calories? As you read, drinking a soda didn't whet your appetite, even if you're taking in calories!

11. Olive oil instead of butter


Olive oil is a healthy fat that should be present in most of your meals. Leave the butter in the supermarket! Its caloric intake is much higher and we are also talking about saturated fats.


Discover: Ketogenic Diet Guide For Beginners

12. Vegetables and fruits every day


The basis of your diet should be fruits and vegetables. They provide your body with all the necessary nutrients with a low calorie index. Prepare a variety of dishes to satisfy your appetite, you'll see how you lose weight!

13. Includes nuts


In a moderate way, you can include nuts in your salads, as they increase the feeling of satiety. We insist on moderation as they are very caloric and should not be abused.

14. Choose well the cooking of your food


Grilled, baked or papillote cooking methods need little fat to work and, for this reason, they should be your choice. Forget fried foods, sauces and batters, at least in the usual way!

Reducing weight with diet is possible as long as you are willing to change some bad eating habits. Of course, the ideal is to combine a healthy diet with regular physical exercise. Consult your doctor for advice appropriate to your calorie needs, age and fitness level.

Wednesday, April 24, 2019

Spirulina to Lose Weight and Avoid Fatigue
Spirulina allows you to lose weight, as it serves as a dietary supplement for other protein sources such as meat and egg.

Spirulina to Lose Weight and Avoid Fatigue


Spirulina an algae that has existed on our planet for 3.5 billion years. This organism is capable of converting carbon dioxide into organic matter while giving off oxygen to the water in which it lives.

Its bluish green color is characteristic and allows us to identify it as that cyanobacteria that serves to lose weight and avoid fatigue. In ancient times, this seaweed was initially consumed by Aztecs and Mayans.

Health and nutrition specialists around the world recognize its high content of proteins and essential fatty acids infrequent in the Mexican diet (as is the case of gamma linolenic acid or GLA), in addition to many other nutrients, which makes it a great ally of our health.

Because it contains between 55 percent and 70 percent of very high-quality proteins, which also have the advantage of being rich in essential amino acids that the body can not manufacture, and in particular leucine, an important amino acid for protein synthesis at the muscle level.

These proteins are, besides everything, very easy to digest, so they are recommended for people whose intestine has difficulty absorbing nutrients.

In this way the spirulina allows you to lose weight, as it serves as a food supplement from other protein sources such as meat and egg.

Spirulina represents an exceptional source of iron and magnesium, something rare in foods of vegetable origin, so these algae are highly recommended foods in vegetarian diets, these same properties make it an ideal food to be consumed to avoid chronic fatigue or fatigue that does not have a very clear origin.

We recommend consuming it in green juices that mix pineapple, guava and orange juice, much better if it is during breakfast.

SEE ALSO: How To Make A High Protein Breakfast

In order to increase the benefits of spirulina, we also recommend walking, an exercise that activates your metabolism and helps you lose more weight than the gym.

Thursday, April 11, 2019

Avocado and Egg for a Rich and Healthy Weight Loss
Two foods high in protein, help control hunger, a rich breakfast of egg and avocado helps a lot to lose weight.

Avocado and Egg for a Healthy Weight Loss


When we enter a healthy lifestyle trying to lose weight, within our food list we ask if we can eat avocado or egg, the truth is that if and combined help a lot in the process.

There are those who have satanized this two foods, the avocado with egg to lose weight is very rich and healthy, very practical especially for breakfasts.

The avocado does have fat but vegetable which is much more digestible for the body and this fruit helps a lot to satiety and lower the BMI (body mass index).

The eggs are high in high quality protein, contains at least 78 calories per unit and especially is the yolk that has many nutrients.

Experts have noted that eating foods rich in protein decreases appetite, we feel satiated, combined with avocado will be a very complete meal.

This will allow you not to give up so quickly other foods, are more recommended in the morning that is just the time that is given the most complete meal and that fills us with energy for the rest of the day.

Well they say that love is born out of sight and in social networks it seems a fashion to see this type of food overly appetizing, a toasted bread with avocado and boiled eggs is delicious.


toasted bread with avocado and boiled eggs


Antioxidants help slow aging, avocado is rich in vitamins A and E and it is good to eat daily for this .

If we exercise the egg helps in the acceleration of the metabolism and the avocado also does its part, a high protein diet helps convert fat into energy.

There are many studies on how to include the egg and avocado in the diet, of course both should be consumed in moderation in the end everything in excess causes the opposite effect.

Men have a very different metabolism than women, but in the end these foods will have the same effects on your body.

The way to prepare them are various, boiled eggs, starred, steamed, place the avocado as a bed on a wholemeal bread for example or handle it as an accompaniment, always try to include vegetables for greater digestion.

Fried Egg and Avocado Toast


This is an informative article, it is always good to approach to seek advice, the body is intelligent and knows how to take from each product the best nutrients, avocado and egg ideal for you who want to lose weight, talk restrictions or moderation in case of having certain diseases that the doctor will indicate.


SEE ALSO: Lose Up To 10 Pounds In One Week With Egg Grapefruit Diet


One hundred grams of avocado a day that corresponds to a quarter of this is what is recommended daily.