Eat Clean - Cauliflower Soup in Minutes

Instead of going to a restaurant, we are having some friends over for a business lunch today. This allows us to chat in depth without a huge bill plus tip and a potentially noisy environment.

To stay focused on business and not tiresome food preparations, I chose to make this simple soup that took so little time to make, it's almost embarrassing. It literally took 15 minutes or less to make. And a lot of that time was cooking time. Prep took minutes!

It's been told to me by several people that anytime they are invited over for a meal, there are some high expectations. No pressure in that! (lie) My number one secret to making a great meal starts with the idea of: "What's in my refrigerator?" and "How can I show off those flavors?"

Cauliflower is loaded with vitamins and minerals. The only thing that could improve it's already dynamic array of benefits is to add two more heavy hitters in the medicinal food arena; Curry and Coconut!

Since cauliflower has a mild flavor when cooked, I have a ton of fun playing around with what herbs and spices I can add to change it up.

So, yes, our friends gave an excellent review on this simple soup in minutes. I urge you to not only try this recipe, but also play around with adding other flavors you like.

2 heads of cauliflower
1 cup water
2 Tbls curry
2 cans coconut milk (like this: Native Forest)
2 cups coconut milk (like this: SO)
Salt & pepper to taste

Cut up cauliflower and place in soup pot with water. Cover and bring to a boil until all the cauliflower is fork tender.

Add the remaining ingredients to the pot and use an immersion blender to puree the soup. (like this one: CUISINART)

Eat Clean - Veggie Cups

This is my number one favorite way to pack my kids full of veggies. They don't even realize the nutritional aspect of these veggie dynamos because they are too distracted by the flavor.

I usually like to kick everyone out of the kitchen while I cook. Not because I am a control freak, but because to me, cooking is therapeutic. I relax when I have full access to my kitchen, being creative or crazy or somewhere in between.

However, this recipe is actually more fun when I invite the kids in to help. There are several things to grate. And if you have the right grater, the kids will have a blast!  (like this one: IKEA)

There is another benefit to this recipe. Make everything in advance and refrigerate for 24 hours until you're ready to cook.

2 cups yellow squash, grated
2 cups zucchini, grated
1 small onion, grated
2 cups cooked quinoa (I used half red and have brown)
1/4 cup parsley, chopped
1/4 cup basil, chopped
1 1/2 cups oat or almond flour
3 eggs
3 tsp. baking powder (with no aluminum - like this one:  BOBS)
Juice of one lemon
Goat cheese
Sprigs of parsley to decorate

Grate all the veggies. Chop all the herbs.

Add all the ingredients (except for the cheese and sprigs) to a bowl and combine. Spray a muffin tin with coconut, grape seed or olive oil and fill each cup to the top.

Bake at 350 for 20 minutes. Top with goat cheese and place back in the oven for an additional 5 minutes until cheese has softened.  Serve with a sprig of parsley on top before serving.

Impressive Stuffed Pinwheel

Friday nights are family nights. Typically, we eat something tasty, watch a movie or play a game. Rarely do we go out. We are just too exhausted from running around all week between school, work and activities. We settle into our home and enjoy each other.

Tonight, I’m excited to “wow” them with this ingenious and delectable Italian Pinwheel recipe. Next time you want to impress your family or guests, try this recipe. It is tasty, creative and still maintains healthy options!

And don’t forget to change up the ingredients. Include the things you like, disregard the ones you don’t and feel free to add something that’s not even on the list!


Use two pieces of wax paper. One on the bottom and one on the top.
Easy clean up. I didn't get my fingers icky.

Mix the oats, onions and herbs together in a food processor.
Have I told you how much I love my BRAUN?

Cut one end off blunt with the back of your knife to make a straight edge. Use what you cut off to fill in any areas that need it. Start rolling at the jagged edge and end on the blunt edge.

Keep a safe edge at the blunt end.

Use the wax or parchment paper to roll it up.

Seal the ends tight by pinching them together. If you don't, you might lose your stuffing :(

GREEK Style Pinwheels

To the meatloaf mix, add:
1 cup crushed tomatoes
1 tsp. cumin
1 Tbls dried oregano
double the amount of salt

Stuff with:
1/2 cup greek olive mix, sliced
1 cup feta, crumbled
1/2 cup green peppers, minced
1 small tomato, chopped fine

Serve Greek style pinwheels with a side of Zesty Yogurt Cucumber sauce (recipe as follows)
1 cup plain greek yogurt
1/2 cup cucumber, grated and patted dry
Salt and papper
squeeze of lemon (about 2 tsp.)

MEXICAN Style Pinwheels

To the meatloaf mix, add:
1 cup crushed tomatoes
1 Tbls chili powder
1 tsp cumin

Stuff with:
1 cup monterey jack cheese, shredded
1 cup black beans (make sure they are not too wet)
1/2 cup corn
1/2 cup red pepper, chopped fine
1 small fresh tomato, diced

Serve with an avocado cream (recipe as follows)
1/2 cup plain greek yogurt
1 avocado
juice of 1 lime

Now, you know how to make an impressive and delicious recipe.


Eat Clean - Roasted Turkey & Kale - Lunch

To some, bringing lunch with you seems like a chore. But it can be uncomplicated and healthy! 


Simplicity reduces stress, limits thinking requirements and in the end, when it becomes a habit, benefits your life. 

Many mornings, I am racing to get kids breakfasts ready, lunches packed, homework signed, and off to the bus on time - all while getting myself ready for work or a day of errands. There have been many days I've left the house with no plan for my own afternoon meal.  100% of the time, this causes more stress. I leave myself with with 3 options:  
     1.  Grab something inexpensive (and unhealthy)
     2.  Grab something expensive (and somewhat healthy)
     3.  Skip lunch only to come home and devour anything that isn't bolted down

I don't like these options. They are stressful to me!! 

This morning was different. In about 3 minutes, I have a healthy, affordable, tasty lunch that will satisfy my hunger, my health and my wallet. Oh yes, and it was time efficient! 

To make this the most stress-free, I began last night. And it only took a total of 30 minutes start to finish. And not all of that was hands on time.

     1.  Start with a free-range turkey breast. Line my toaster oven sheet with foil. On the turkey, salt, pepper, lemon and 1 Tbls.  grape seed oil. Cover with foil and put in a 375 preheated toaster oven for 30 minutes.  Clean up is simple, thanks to aluminum foil.

     2.  Wash a bunch of kale, finely chop and store in the refrigerator. 

     3.  Hard boil 6 eggs. Store in the refrigerator.

So this morning, all I did was assemble in a glass container that I can take on the go. 

Lemon Turkey slices
Hard boiled egg
1/2 oz. Feta 
Lemon wedge

Sprinkle salt and pepper over the egg and kale. 
I would list the directions, but it's too simple! 

NOTE:  Use this healthier option for turkey instead of deli meats.

Now you know how to make a stress-free healthy lunch.