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Three easy and healthy ways to sneak in your daily dose of veggies

muffins

Nutritionist Deborah Enos stopped by the Q13 Studio to whip up some healthy recipes, helping us disguise our vegetables.   Try these at your house to get in that daily dose of veggies.

Paleo Cauli-Egg muffins:

Ingredients:

  • 1 cup of Trader Joe’s riced cauliflower
  • 4 eggs
  • 1 cup veggie of your choice. For ex: chopped kale or the Trader Joe’s healthy 8 chopped veggie mix
  • ¾ cup chopped meat of your choice. I used Canadian bacon.

 

  1. Spray a muffin tin with coconut oil and preheat your oven to 400 degrees.
  2. In a large bowl, whisk the eggs and then add in the veggies and meat.
  3. Season with s & p and mix well.
  4. This recipe should make around 8 muffins depending on the size of your pan.
  5. Cook until egg is set, about 25 minutes.

Add in’s: you can certainly put your own stamp on this recipe by adding shredded cheese, topping with avocado or using Mexican seasoning.

Cauliflower Pizza Crust

I used this premade crust from Outer Aisle. But you could certainly make your own cauliflower pizza crust.

  • 1 head cauliflower, stalk removed
  • 1/2 cup shredded mozzarella
  • 1/4 cup grated Parmesan
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon garlic powder
  • 2 eggs, lightly beaten

Directions:

  • Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
  • Break the cauliflower into florets and pulse in a food processor until fine. Steam in a steamer basket and drain well. (I like to put it on a towel to get all the moisture out.) Let cool.
  • OR USE A POTATO RICER TO MAKE THE CAULI RICE (LINK BELOW)
  • In a bowl, combine the cauliflower with the mozzarella, parmesan cheese, oregano, salt, garlic powder and eggs. Transfer to the center of the baking sheet and spread into a circle, resembling a pizza crust. Bake for 20 minutes.
  • Add desired toppings and bake an additional 10 minutes.

Recipe courtesy of Katie Lee, The Food Network

Thai Cauli-Broc Bowl

This is one of the hottest trends in food-faux carbs. Let’s face it, carbs are super convenient and easy to eat anywhere you are. But, cauliflower? That’s a lot more work-but not anymore thanks to Trader Joes’ Cauliflower Rice. Cauli rice is a terrific way to sneak more veggies into every meal. Here’s how I use it:

Ingredients:

  • 2 cups of Trader Joes riced cauliflower and riced broccoli
  • 1 cup of chopped veggies
  • 1 cup of your favorite cooked protein
  • 1 tsp of chopped garlic
  • ¼ cup of chopped cilantro

Directions:

  1. Spread the riced cauliflower and riced broccoli on a cookie sheet & drizzle 2 tsps. of olive oil over the rice and bake for 15 minutes at 375.
    1. In a large saucepan, add 1 tsp of coconut oil & heat on medium.
    2. Add a massive amount of chopped greens (Trader Joe’s chopped cabbage) & cook for about a minute.
    3. Add in some chopped garlic & the riced cauliflower and broccoli
    4. You can also add in 2/3 cup of regular brown rice (optional)
    5. Add in 1 cup of your favorite protein, tofu, sliced cooked chicken or leftover sliced beef
    6. Sauté and drizzle with Asian salad dressing
    7. Place in your bowl and sprinkle with chopped cilantro, feel free to get creative and add your own goodies!

    Easiest Asian Salad dressing, ever!

    • 1/2 small garlic clove, finely grated
    • 1 tablespoon reduced-sodium soy sauce
    • 2 teaspoons unseasoned rice vinegar
    • 1/2 cup olive oil
    • 1/2 teaspoon toasted sesame oil
    • Kosher salt, freshly ground pepper

    Buy these ingredients

     

    1. Whisk garlic, soy sauce, and vinegar in a small bowl. Gradually whisk in olive oil, then sesame oil (dressing will thicken slightly); season with salt and pepper.