Cauliflower Couscous Bowl

Cauliflower Couscous Bowl, gluten-free, vegan, vegan recipe, gluten-free recipe, healthy recipe,  healthy cooking One of my favorite ways to prepare cauliflower is to rice it so it looks like couscous. It is a healthy and nutritious, and not to mention gluten-free.

Cauliflower Couscous Bowl, gluten-free, vegan, vegan recipe, gluten-free recipe, healthy recipe,  healthy cooking

What You'll Need

1/2 green bell pepper, chopped 1/4 onion, chopped 4 garlic cloves, minced a handful of cilantro, chopped pepper, to taste salt, to taste 1/2 cup asparagus, chopped 1/2 tablespoon cumin

Cauliflower Couscous Bowl, gluten-free, vegan, vegan recipe, gluten-free recipe, healthy recipe,  healthy cooking

You'll first want to start by cooking the onions until they are fragrant and translucent. Then, you will want to add in the bell pepper, asparagus, garlic and cilantro and cook until the asparagus are slightly tender. Add cumin, salt and pepper.

Cauliflower Couscous Bowl, gluten-free, vegan, vegan recipe, gluten-free recipe, healthy recipe,  healthy cooking

It’s amazing how the texture and the look of the cauliflower looks like real couscous when it’s “riced.” But, you’ll want to be careful not to over mix; you don’t want to puree the cauliflower at all. Once you have the “couscous” ready, toss the mix with the rest of the ingredients, but not too much so it stays fluffy.

Cauliflower Couscous Bowl
Ingredients
  • 1/2 green bell pepper, chopped
  • 1/4 onion, chopped
  • 4 garlic cloves, minced
  • a handful of cilantro, chopped
  • pepper, to taste
  • salt, to taste
  • 1/2 cup asparagus, chopped
  • 1/2 tablespoon cumin
Instructions
  1. Pulse cauliflower in a food processor until it’s “riced” and the size of couscous. Careful not to over mix, you don’t want to puree the cauliflower at all.
  2. Next, you'll want to start by cooking the onions until they are fragrant and translucent. Then, you will want to add in the bell pepper, asparagus, garlic and cilantro and cook until the asparagus are slightly tender. Add cumin, salt and pepper.
  3. Toss everything together in a bowl and enjoy.

 

6 Ingredient Broccoli Soup

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It’s cold, rainy and foggy out. Perfect soup weather.

Last night I was craving Broccoli Soup, a long time favorite. Typically this a heavy, cream based soup which typically requires the use of heavy whipping cream as a base, which lends the creamy texture to the soup as well as its warm, hearty, and balancing flavor, contains as much as an astonishing 800 calories per 8 ounce cup (yikes!).

Of course being a Californian, I was up for the challenge of creating my own adaption. I’m all about the whole California cuisine movement, a style of cuisine marked by an interest in fusion cuisine (integrating disparate cooking styles and ingredients) and in the use of freshly prepared local ingredients.

Typically, low calorie “healthy” versions of this soup require substituting the regular calories for low calorie alternatives. Trading the butter, flour, and milk for alternative thickeners by using several teaspoons of cornstarch added to fat-free evaporated milk to achieve a similar consistency somewhat altering the flavor and can often be improved by adding a chicken bouillon cube to the simmering broth. Not my adaption.

My take on Broccoli soup was achieved in 6 simple ingredients (well 7 if you count the water). This recipe makes 4 servings, totaling to approximately 343 calories the entire recipe and 85.75 calories per serving (I guestemated using Calorie Count). Not bad!

[amd-zlrecipe-recipe:7]

Follow @valeriefidan and tag your awesome food photos with #letsregale! As always, all opinions, as always, are my own. Photos taken with iPhone; edited in Camera+ and instagrammed.

Vegan Stuffed Mushrooms

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Growing up my mom would always make bacon stuffed mushrooms for the holidays. They were always a hit and a family favorite. This inspired me to recreate these perfect two bite hors d’oeurves and gave it my own touch…of course I made it vegan, raw and gluten-free (sorry this is not a nut free dish!). The mushroom stuffing is made from raw cashews…it’s sort of like a cashew hummus. If you wanted to use garbanzo beans (chickpeas) instead of cashews, follow the directions. You won’t need to soak the garbanzo beans..just follow the directions on the back of the packet on how to cook (sorry, we don’t buy canned foods in family ;). [amd-zlrecipe-recipe:4]

Health Benefits

Cashews, like most nuts, are rich in protein and iron (they satisfy 10% of our daily requirements in just a single ounce), but cashews are a bit different in that they are also a very good source of quality amino acids. The website Nutrition Data lists cashews as a “complete or high-quality protein” due to their high amino acid score. Mushrooms are also rich in calcium, iron, potassium, copper and selenium (very good for health of bones, teeth, nails, hair and as an anti oxidant).

Follow @valeriefidan and tag your awesome food photos with #letsregale! As always, all opinions, as always, are my own. Photos taken with iPhone; edited in Camera+ and instagrammed.