Month: September 2014

Sometimes, the craving for comfort food is overwhelming. Luckily, instead of turning to the high calorie foods I’m dying for, I like to make low cal substitutes. This cauliflower mac n cheese is one of my favorites, especially because it’s so easy, and actually pretty healthy! The whole thing came to 300 calories for me, and that was with the avocado–the dish was amazingly rich and filling. (I like to try to have half an avocado a day, so I incorporate it as often as I can.)

Most of these are estimates, because I cook spontaneously. So just mess with the ingredient amounts to fit your tastes!

Serves 1.

Ingredients

• 1-2 cups cauliflower, cut into small florets
• 1/3 cup vegan cheese of your choice [I used daiya cheddar]
• ~1/4 cup unsweetened non dairy milk
• 1/2 avocado, ~75g  (optional)
• Chipotle or smoked paprika powder (optional)
• Salt and pepper
• Optional add-ins: spinach or kale, veggies, vegetarian sausage

Directions

1. Wash, slice/rip, and cook cauliflower as desired. I microwaved mine in the bowl for ~45 seconds. Roasting it would also taste delicious!

2. Prepare sauce: in a pan over low-medium heat, add the cheese and half the milk, stirring frequently.  Once melted, add as much milk as you’d like until the sauce has reached your desired consistency. (it really varies person to person!) Add salt, pepper, and any seasonings you want.

3. Add in cauliflower, avocado if using, and add-ins; stir until coated and cauliflower is as soft as you like it.

4. Pour into a bowl and serve hot.

And enjoy!

I love chia pudding, but I don’t make it nearly often enough because you have to plan it the night before if you want it for breakfast. After trying adding various fruit flavors, however, I’m now addicted–totally worth the early prep!

This tropical themed one is one of my favorites: it’s creamy, delicious, and packed with omega-3’s, fiber, protein, potassium, and vitamin C! (And of course all the other myriad of nutrients that chia has.)

Makes ~8oz. (pictured) – 300-350 calories.

Ingredients

• 3 tbsp chia
• 1.5 cup water or soymilk (necessary liquid varies with seed types)
• 1/2 cup mango chunks (best if frozen)
• 1/2 banana (best if frozen)
• 1/3 cup coconut or plain unsweetened yogurt (optional)
• Protein powder (optional)

Directions

1. ~6-24 hours before: mix the chia and the water and/or milk together. Shake or stir at 5-10 minute intervals until it stops settling and is evenly distributed throughout. (Or you can just let it sit 30 mins and shake it once). Let sit overnight or until soft and expanded.

2. When you’re about to eat it, prepare the fruit puree. Blend together the banana and mango–you may want to add a splash of water or milk to get it going–until smooth.

3. Mix chia mixture with yogurt and any add-ins you want, add the fruit puree, and enjoy cold!