Wednesday, December 10, 2014

Creamy Cauliflower Soup ~ Lean and Green Recipe

Creamy Cauliflower Soup 

Prep time: 5 minutes
Cook Time: 20 minutes
Yield: 2 servings
Vegetarian Dish


3 cups cauliflower florets
2 cups low-sodium chicken or vegetable broth
¼ tsp salt
½ tsp garlic powder
½ tsp onion powder
8 oz (2 cups) reduced-fat, shredded cheddar cheese
Chives for garnish (optional)


1.     In a medium pot, steam cauliflower florets in about one-quarter to one-half cup of water on medium-high heat until tender.
2.     Mash cauliflower.  Add broth, salt, garlic powder, and onion powder to pot, and bring to a boil.
3.     Remove from heat.  Stir in cheese/
4.     Transfer mixture to a blender (or use an immersion blender) and puree soup until smooth.  Serve immediately.

TSFL Medifast Vegetarian Option- Per serving: 1 Lean, 3 Green, 3 condiments

Lean & Green Meal: 370 calories, 13g carbohydrates, 42g protein

Tuesday, September 23, 2014

Cauliflower Pizza Crust: Lean and Green!


1 c grated raw cauliflower
¼ cup egg substitute
½ cup or 2 oz 2% reduced fat 3 cheese Mexican Blend
tsp garlic powder
¼ tsp basil

¼ cup + 2 tbsp reduced fat mozzarella cheese
½ c Italian diced tomatoes, canned- less than 5g of carbs per serving
Anything else you want!

Measure out ½ c diced tomatoes and puree, set aside.
Preheat oven to 425.
Place parchment paper on a cookie sheet and spray lightly with cooking spray.
Combine cauliflower, egg beaters, cheese, garland and basil until mixed completely.
Spoon mixture on prepared pan. Use the back of a spoon to thin out and form a circle about the size of a dinner plate. The thinner the better.
Bake for 30 minutes.
Carefully flip crust over and back an additional 10-15 minutes until edges are brown and crisp.
Let cool. Add tomato sauce and toppings. Broil until cheese is melted- about 5-10 minutes.

If making multiple crusts you can wrap and freeze. When ready to serve bake 15 minutes at 425 until cheese is melted.

My Journey to Healthier Living...

As I inched my way into my upper 30's, I started gaining weight.  Eeek!  I had heard that happens, but was shocked to realize that it was apparently part of my natural aging process too!  I started to watch what I ate.  I also watched my skinny pants move to the back of the closet.  I watched the clock at the gym as I monitered how many calories I expended during my workouts.  I wasn’t slimming down, and it was frustrating!

I took a careful look at my food intake, and I knew that there was room for improvement.  I had an inspiring conversation with my sister-in-law who is a Health Coach, and decided it was time to make healthy changes.

I embraced a wonderful Healthy Living program, lost those extra pounds, and am now sharing the knowledge (and my favorite recipes) that I gained with others!  I am so excited to share healthy news, and amazing recipes that are vegetable based!  Join with me on my journey as I share in the joy of good health!