I love cauliflower and broccoli – my favorite way to make has usually been to cut it up into small florets, toss in avocado oil, season it, and roast it in the oven….that is, until I discovered how quick and easy it is to saute riced cauliflower and broccoli. This dish comes together in about 5 mins, and is delicious, satisfying, filling, and very nutritious!
Cauliflower and broccoli are members of the cruciferous family of vegetables which are high in sulfur compounds, antioxidants, fiber, vitamins, and minerals – they support our cardiovascular, digestive, immune, inflammatory, and detoxification systems. Consuming cruciferous vegetables at least once a week has been associated with lower risk of developing certain types of cancer, and supports healthy cholesterol levels and heart health. Just one cup of broccoli has over 200% of the RDA for vitamin K, an important nutrient for bone building; it also has over 100% of the RDA for vitamin C.
You can ‘rice’ cauliflower and broccoli by grating it with a boxed grater; or you can roughly chop it and then pulse it in the food processor until “riced” – meaning it is broken down into rice sized pieces. But I recently discovered already riced organic cauliflower and broccoli in the freezer section of Sprouts – which just makes it super easy when you don’t have time to grate it or pull out the food processor. I think you can find it at Trader Joes too.
Warm saute pan on medium high, add oil and let it get hot. Add in your riced cauliflower and broccoli, season and saute for about 5 minutes, or until cooked through to your desired amount.
Serve! This dish can be a side dish, be added to salads or soups, and mixed with rice or pasta. Enjoy!!
Article written by Nutritionist Sara Vance, author of the book The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.
©2015, all rights reserved. Sara Vance.
It’s official. I’m obsessed with this recipe. I seriously daydream about it.
Now, if we are being honest here, there are no actual “noodles” in this recipe…but when you taste it, you won’t care.
I almost called this recipe Spaghetti Squash Garlic “Bread“, because this recipe tastes just like garlic bread – well, without the actual bread part. But since spaghetti squash is kind of like spaghetti, I thought calling it garlic ‘noodles‘ was less of a stretch than garlic bread in this case.
Bonus – this recipe is super simple, it is great as a side or a main course, and it is also good leftover!
And did I mention…? It tastes like garlic bread!! Yeah, I think I probably already did mention that…
For someone who has been gluten free for a long time, getting to have garlic bread without the bread is the bomb.com!!
Two other great ways to top spaghetti squash are marinara sauce and pesto.
If you are growing tomatoes in the garden this summer – you might be looking for delicious recipes…
This cream of tomato soup is super simple – containing essentially just 4 ingredients. It is easy to make and the flavor does not disappoint. And with the beautiful swirl of cashew cream – you would never guess that it is dairy free!!
Makes 2 main dish portions, or 4 side dish/appetizer portions.
Optionally – serve with sourdough or gluten free croutons.
I love using fresh herbs – they really brighten up and transform a salad or soup. As far as herbs go, dill is right up there with basil and mint at the top of my list!
This dill soup is very refreshing, and easy to make – it literally whips together in about 3 minutes! And besides the broth – this is totally raw!
Dill is a wonderful herb – and can be helpful to relieve headaches, which can occasionally happen when detoxing, it is a natural anti-fungal, and has even been found to have anti-cancer properties (learn more about dill in this article from Dr. Mercola).
My son loves soup. You name it, he loves it. Chicken noodle, clam chowder, beef stew, lobster bisque, miso, lemon artichoke chicken, and even cream of broccoli soup. Sometimes we stop at Whole Foods for a snack, and more often than not he has – you guessed it – soup! The other day we were stopping in for a cup of soup when I saw it – broccoli cashew soup! Wow – what a cool idea, a dairy free cream soup made with cashews. We had a little taster, and both loved it. The lightbulbs started going off – oh the things I could make with cashew cream – cream of broccoli, clam chowder, alfredo…. I couldn’t wait to put my chef hat on, and give it a go myself. In fact, we had had broccoli with dinner the night before, and as I always do – I made extra, so I had some steamed broccoli already in the fridge. I grabbed some cashews, chicken stock (I love this new chicken bone broth from Pacific foods), and we were off. This is the delicious result!
Creamy Broccoli Soup:
Store any extra soup in the fridge for up to 3 days.
Eggplant Parmesan & Roasted Tomato Stacks – Great for Meatless Monday!
This is a lighter take on Eggplant Parmesan – requires no breading or frying. Because there is no breading, this is gluten free, and since you don’t fry it, it has fewer calories and less fat.
It is fun to make, so get the kids involved!
Garnish with a spring of basil and additional Parmesan and marinara if desired.
This recipe is a delicious vegetarian meal. Are you one of the millions of Americans going meatless one day a week? “Anyone can do it, and it doesn’t require major sacrifice. Even if you eat a typical American diet replete with processed, junk and fast food the other six days of the week, going meatless on Mondays will still cut your carbon footprint, improve your health and reduce demand for factory-farm meat.” -Mark Bittman for More Magazine.
Fall is here, and alongside the colorful leaves are a variety of colorful squash. Butternut squash is rich in fiber, vitamin C, manganese, magnesium, potassium, and vitamins A & E. A wonderful food for baby, butternut squash also makes a delicious soup. Pears are also in season and make a wonderful first food for baby because they are less likely to cause an allergy, and are easy on the digestive system.
If you are planning to make a butternut squash & pear puree for baby, you are already halfway to making Butternut Squash & Pear soup – so the whole family can benefit from Fall’s bountiful harvest! Making homemade baby foods and soups are a snap with the Baby Bullet, it makes beautiful fruit & vegetable purees.
Making the same food for baby and the rest of the family saves time and money, and it also means that the whole family can benefit from the nutrients and enjoy a meal together. Eating together as a family has many benefits, read: The Importance of the Family Meal.
Butternut Squash, Ginger & Pear Soup
Rinse & pat dry the outside of your squash, slice it lengthwise and place it cut side down on a lined baking sheet. Put it into a preheated 400 degree oven. Peel, slice and core the pears, cut the onion into large chunks and toss in a little olive oil, set aside in a bowl.
After the butternut squash has been in the oven for about 20 minutes, pull it out and put the pear slices, the onion and the garlic on the baking sheet. Return the baking sheet to the oven. After about 25 minutes, check to see if the squash, pears and onions are fork-tender. Once they are fork-tender, pull the baking sheet from the oven and allow to cool a few minutes. Return anything that is not fork-tender to the oven to cook longer.
The whole family can sit down to dinner to enjoy butternut squash and pears together!
© copyright 2017 Sara Vance