Recipe: Mashed Cauliflower

My name is Sheila Daniel and I am writing some blogs for Body Design Fitness. I am 53 years old and living with kidney failure due to a hereditary kidney disease. Because of my condition, I  have been working harder to increase my health and fitness in order to be healthy enough for a kidney transplant. I have always been interested in health and nutrition and completed the Integrated Health program in 2003 with a Registered Holistic Dietitian designation. Though I do not currently work in that field, I am pleased to share some information and recipes. I hope you enjoy these blogs! 

One of the foods I love, especially during all the holiday season dinners, is mashed potatoes. As I need to watch my weight, and watch my potassium due to kidney disease, I found some yummy alternatives. 

Creamy Mashed Cauliflower 

8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
⅓ cup nonfat buttermilk (see Tip)
4  teaspoons extra-virgin olive oil, divided
1 teaspoon butter
½ teaspoon salt
Freshly ground pepper to taste
Snipped fresh chives for garnish

Preparation 15 minutes 
Ready In 30 minutes

Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with ¼ cup water, cover and microwave on High for 3 to 5 minutes.) Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition information 
Serving size: ¾ cup
Per serving: Kcal 107, Fat 7 g, Saturates 1 g, Fiber 4 g, Carbs 10 g, Protein 5 g, Sugars 5 g, Sodium 339 mg

Celeriac, Apples and Horseradish Mash – serves 4

1 celeriac peeled and roughly chopped
2 eating apples, peeled and roughly chopped
1 tbsp creamed horseradish

Preparation 10 minutes
Ready in 20 minutes

Put the celeriac in a large pan of water and bring to the boil. Cook for 15-20 mins until tender, adding all the apple apart from a few pieces, for the final 5 mins.
Drain well and return to the pan, then mash until smooth. Stir through the horseradish and some seasoning. Garnish with the remaining apple slices, if desired.

Nutritional Information 
Per Serving – Kcal 73, Fat 2g, Saturates 1g, Carbs 11g, Sugars 9g, Fibre 11g, Protein 3g, Salt 0.5g

Enjoy!

Sheila Daniel, RHN 

Natural Detox Recipes

Natural Detox Recipes 
Further to last weeks blog on natural detox, here are some quick and easy recipes to help with your detox. 

Green Smoothie – 1 serving

1 cup filtered or spring water
2 cups spinach 
1 cup romaine lettuce
½ cup celery
1 small pear
½ banana
1 Tbsp fresh lemon juice

Add water, chopped spinach, chopped romaine lettuce and chopped celery to the blender. Starting the blender on a low speed, mix until smooth. Gradually move to higher speeds and add the pear, then the banana and lemon juice. Enjoy immediately or sip throughout the day. 

Eat Your Greens Detox Soup  – Serves 3 
Prep Time – 25 Minutes 
Cook Time – 20 to 30 Minutes 

1 ½ teaspoons coconut oil or olive oil
1 sweet onion 
3 cloves garlic
3 cups sliced cremini or white button mushrooms 
1 cup chopped carrots
2 cups chopped broccoli florets 
Fine grain sea salt and freshly ground black pepper, to taste
1 ½ to 3 teaspoons grated peeled fresh ginger
½ teaspoon ground turmeric
2 teaspoons ground cumin
1/8 teaspoon ground cinnamon 
5 cups vegetable broth
2 large nori seaweed sheets, cut into 1 inch strips (optional)
2 cups torn kale leaves
Fresh lemon juice, for serving (optional)

1.      In a large saucepan, heat the oil over medium heat. Add the onion and garlic and sauté  for about five minutes, until the onion is soft and translucent.
2.      Add the mushrooms, carrots, and broccoli and stir to combine. Season generously with salt and pepper and sauté for five minutes more.
3.      Stir in the ginger, turmeric, cumin, and cinnamon and sauté for one to two minutes, until fragrant.
4.      Add the broth and stir to combine. Bring the mixture to a boil and then reduce the heat to medium-low and simmer until the vegetables are tender, 10-20 minutes.
5.      Just before serving, stir in nori (if using) and kale and cook until wilted. Season with salt and pepper and a squeeze of fresh lemon juice, if desired. 

Sheila Daniel, RHN

Recipe: Cranberry Sauce

A favourite around the dinner table at the holidays is Cranberry Sauce. Making your own sauce is really easy, and you can do it a few days ahead. Plus, this one uses only three ingredients

Nutrition: per serving
Kcal 56
Fat 0g
Carbs 15g
Sugars 15g
Fibre 0g
Protein 0g
Salt 0.01g

Ingredients

100g light muscovado sugar
100ml orange juice, fresh or from a carton
250g pack fresh or frozen cranberry

Method

Tip the sugar and orange juice into a pan, then bring to the boil. Stir in the cranberries, then simmer until tender but still holding their shape – this will take about 5 mins if using frozen cranberries or 8-10 mins if using fresh. The sauce will thicken as it cools. Will keep in the fridge for 1 week. On the day, bring to room temperature before serving.

Recipe: Roasted Chickpeas

Have you tried roasted chickpeas? We found this recipe and HAD to share it with you.

 

Ingredients
  • 2 14-15oz cans of chickpeas (also known as garbanzo beans)
  • 2 tablespoons olive oil (can also use coconut oil)
Sweet Cinnamon
  • 1 tsp ground cinnamon
  • 1 tablespoon granulated sugar
  • 2 tablespoons agave or honey
Instructions
  1. Drain and rinse your chickpeas. Remove any loose skins off of the beans but don’t worry about taking them all off. Just remove the ones that are super loose.
  2. On a paper towel or towel, evenly spread your beans and let dry. I dried mine for about 1/2 hour.
  3. Preheat oven to 400 degrees.
  4. Line a cookie sheet with either foil or parchment paper.
  5. Evenly spread your dried beans on cookie sheet
  6. Bake for 40-60 minutes. It will all depend on your oven. Check after 40 minutes and if they are crunchy, they are done. If they are too moist, then cook a little longer but watch so they don’t burn.
  7. After baking, quickly transfer to a bowl and mix with the 2 tablespoons olive oil or coconut oil.
  8. Then spread the seasonings of whatever flavor you are using and mix well.
  9. With the agave or honey-cinnamon flavor, after coating you can put the beans back into the oven for 5 minutes or so to caramelize them.
  10. With the ranch recipe, mix 2-3 teaspoons of the whole mix into your baked chickpeas and refrigerate the rest for other recipes.
  11. Yummy!

 

For other flavours click here

Recipe: Energy Balls

Okay, this has to be one of my most favourite recipes. Probably because it is super easy, we always have all the ingredients and there is no baking or any fuss involved. Just simply mix and roll into a ball. Oh and this is toddler approved! Beats the chocolate timbits any day!

What you’ll need:

  • 1 cup (dry) oatmeal (I used old-fashioned oats)
  • 2/3 cup toasted coconut flakes.
  • 1/2 cup peanut butter.
  • 1/2 cup ground flax seed.
  • 1/2 cup semisweet chocolate chips (or vegan chocolate chips)
  • 1/3 cup honey or agave nectar.
  • 1 tablespoon chia seeds (optional)
  • 1 teaspoon vanilla extract

Just mix the ingredients together in a bowl, toss in the fridge for about half an hour and then take it out and roll into little balls. BAM!! That is all folks!