Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Roasted Cauliflower Nachos from The Green Cuisine List

Nisreen Diab-Hawley, founder of The Green Cuisine List, parent, blogger and owner of Sweet Box Treats, is an advocate for healthy living; her cooking, lifestyle, and work all reflect her commitment to quality products and reducing her family’s carbon footprint. Nisreen’s quest for a healthy, more sustainable lifestyle began in 2007 when she became pregnant with her 1st child. In 2010 Nisreen began a restaurant database at www.GreenCuisineList.com to encourage the support of local restaurants with commitments to using hormone free, antibiotic free, non-GMO ingredients. She is now the mother of two beautiful children and has quite the following on her Facebook/Twitter pages where she shares recipes and information about the dangers of all-too-common unhealthy ingredients lurking in our food. In January of 2012 Nisreen began a Sweets business from her home kitchen, she uses only organic and/or locally sourced hormone and chemical free items to create Organically Sexy Treats, because you need to give yourself permission to indulge once in a while and Taste the Love ❤

Roasted Cauliflower Nachos

Posted on April 25, 2012

Don’t ask me how I thought of this dish, I was staring into the refrigerator, I pulled out a head of cauliflower and then like a scene from Beautiful Mind it all started coming together in my head and I just couldn’t get these veggies washed, chopped and cooked fast enough…this dish had the ability to be something great or a total disaster and there was really only one way to find out!!

1 head of cauliflower, chopped

3T olive oil

1/2 med sized onion diced

2 cloves garlic diced

1 pasilla pepper chopped (or pepper of your choice depending on how hot you want this to be)

4 sweet peppers chopped

2 Chicken Sausages Chopped (I had these leftover so I threw them in but again totally optional)

1 1/2 cup shredded sharp cheddar cheese (please make sure it’s hormone free for me, please!)

Preheat your oven to 395 degrees, lay your cauliflower pieces out on a foil lined pan or cookie sheet, drizzle with 2T olive oil and add salt to taste. Bake for about 20 minutes until cauliflower starts to brown (check after 10 minutes and turn pieces over, cook for another 10).

While your cauliflower is roasting put all of your other ingredients except the cheese of course in a skillet add salt and pepper to taste, saute on med heat until the veggies are tender 10-15 min. Turn off heat and set aside.

Take out a large oven safe plate, arrange the roasted cauliflower, top with the sauteed veggies, add the cheese, return plate to oven for a few minutes until cheese is bubbly (5-7 minutes). At this point prior to serving I added a bit of dried Mexican oregano but again totally optional…now you know Roasted Cauliflower Nachos works, so run with it and top it the way you would your favorite tortilla chips!

Thank you Nisreen for this delicious recipe!  Please visit Nisreen on Facebook, her website or her SweetBox Treats store!

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The Versatile Blogger Award

I am thrilled to have been nominated for The Versatile Blogger award by Shari of  My Judy the Foodie!  Thank you so much Shari!

The rules for this award are….
1. Thank the Blogger who nominated you.
2. Include a link to their site.
3. Include the award image to your post.
4. Include the award image on your blog.
5. Give 7 random facts about yourself.
6. Nominate 15 other bloggers for the award.
7. When nominating other bloggers, include links to their sites.
8. Let those bloggers know they have been nominated.

7 RANDOM FACTS ABOUT LAUREN:

  1. I am a super picky eater.  So picky it’s ridiculous.
  2. One of my favorite things to do is to cook, listen to music and drink a glass of wine.
  3. I firmly believe in eating in moderation.  I love to enjoy treats and cocktails.
  4. I love to celebrate friends and families’ birthdays. Not necessarily my own.
  5. I am borderline obsessed with peanut butter, only natural (of course).  Regular peanut butter grosses me out.
  6. I do not like cats.  At all.  Or mice or rats for that matter.
  7. I don’t like any type of sport that I can’t control  (skiing, roller skating etc.)
  8. I always have a dozen hard boiled eggs in my refrigerator.  Always.

And I’m nominating the following blogs for the award (in no particular order):

  1.  Carrie’s Experimental Kitchen
  2. Rich and Sweet
  3. The Foodie Physician
  4. Lisa’s Dinnertime Dish
  5. What’s for Dinner? Ally’s Kitchen
  6. Mia’s Domain
  7. Recipe for My Boys
  8. Sumptuous Spoonfuls
  9. Moore or Less Cooking Blog
  10. Amee’s Savory Dish
  11. GreenCuisineList
  12. A Bachelor and His Grill
  13. Savory Simple
  14. Cupcakes & Kale Chips
  15. Knead to Cook
8 Comments »

Grilled Spinach Kale Mushroom & Goat Cheese Pizza with fresh basil

I just love grilled pizza.  It gives it a slightly smoky taste and a super crispy crust.  It is super easy to do (even easier when you get your pizza dough from Trader Joe’s!) and it’s our favorite thing to do on Fridays.  The kids love to pick different toppings and cheeses (yes we’ve eaten mexican pizzas) and it’s a quick way to add veggies!

Ingredients
1 pizza dough (I used whole wheat dough from Trader Joe’s)

2 cups of spinach

2 cups of kale

1 cup sliced mushrooms

1/4- 1/2 cup crumbled goat cheese (I used 1/2 cup but use what you like)

2 cloves crushed garlic

fresh basil

1 TBS grapeseed oil

olive oil to coat the grill

Instructions

  1. Place kale, spinach and mushrooms in a saute pan with grapeseed oil, garlic and onion.  Saute for 3-4 minutes until mushrooms soften and the greens wilt.
  2. Heat up the grill.  Dip a tightly wound paper towel in olive oil.  Coat the grill with olive oil (when you hold your hand 2 inches from the grill and it feels hot, this is when you apply the oil).
  3. Prepare dough.  I used Trader Joe’s already made whole wheat dough.  Let sit on the counter for at least a half hour.  Knead the dough for a minute.
  4. Place the dough on a well greased (and floured) pizza pan or baking sheet.  Form into whatever shape you want (I made them oval b/c it’s easier than to make a perfect circle 🙂 )
  5. Use a large spatula and gently lift and slide the dough onto the grill. (This is where the importance of having a well greased and floured pan come in place).
  6. Cook on medium heat for ~5 minutes or until dough has grill marks on the bottom.
  7. Take the pizza dough off and place back on to the pizza pan or baking sheet UNCOOKED SIDE DOWN.  *This is very important.  You will be adding the toppings to the GRILLED SIDE.
  8. Add whatever toppings you’d like.  I added the kale, spinach and mushrooms first and then I topped with goat cheese and fresh basil.
  9. Place back onto grill for ~5 minutes until cheese is melted.  ENJOY!


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Sun Dried Tomato, Artichoke, Mushroom and Gruyere Crustless Quiche

I am definitely on a Crustless Quiche/Frittata/Egg Casserole (I guess they are all the same??) kick these days.  They are SO easy and I love to make them on Sundays evenings.

The beauty of making these crustless quiche/frittata/egg casseroles are that you can make them according to whatever ingredients you have on hand.   They are packed with protein and also it’s a good way to sneak in vegetables for your kids (and you 🙂 )  I always recommend that you eat protein with every meal and snack and this is an easy way to do it!  Have I told you how much I love these?

Ingredients

3 whole eggs

9 egg whites

1 cup of sliced sun dried tomatoes (I use the ones that are NOT in oil)

1 cup of sliced artichoke hearts

1 cup of sliced baby portobella mushrooms (I prefer these finely chopped)

1 TBS grapeseed oil

1/4 cup shredded gruyere cheese

Preparation

1. Preheat oven to 375 degrees.

2.  Place sun dried tomatoes, artichoke hearts and mushrooms in pan with grapeseed oil.  Saute for 4-5 minutes until soft.

3.  Place in the bottom of sprayed casserole dish (or I used a pie dish).  

4.  In a large bowl, add egg whites and whole eggs and beat until frothy.  Pour into pie dish ontop of veggies.

5.  Sprinkle with shredded cheese.  Bake at 375 for 35 minutes or until the top is set and the edges are golden brown.

This is fluffy and the veggies mix in perfectly!  It is so easy to make! TRY IT!! Ok, I will stop being bossy…

Nutrition Facts
Serving Size  I serving  (I sliced into 8 slices in my pie dish)
Amount Per Serving
Calories 110    Calories from Fat 58   *3 WW Points Plus Per Serving
Total Fat 6.5g
Saturated Fat 1.6g
Cholesterol 65mg
Sodium 148mg
Total Carbohydrates 5.8g
Dietary Fiber 1.8g
Sugars 0.8g
Protein 8.6g

5 Comments »

Strawberry Banana Bread made with Greek Yogurt

This bread was fantastic. I made it for a very close friend and she loved it (at least that’s what she told me 🙂 )

The greek yogurt and mashed bananas make this bread super moist and the strawberries add an unbelievable amount of sweetness.  It is so easy to make your own breads and muffins.  By making your own,  you know EXACTLY what ingredients you are eating (and this recipe just so happens to be all good stuff!)  This yummy bread has no butter in it at all and you’d never even know it.  I have made these with different fruits too.  You can use whatever is in season and what you have in the house!  But if you do use strawberries, make sure they are organic since strawberries are on The Environmental WOrking Group’s Dirty Dozen list.  Ok, enough selling these babies….

Ingredients

1 1⁄2 cup Whole Wheat Pastry Flour (you can substitute different flours if you’d like)
3 tablespoons Whole Wheat Pastry Flour
1 1⁄2 teaspoon Baking Powder
1⁄2 teaspoon kosher salt (optional)
1⁄2 cup honey
 Large ripe bananas
 Eggs
6 ounces Fage 0% Plain Greek Yogurt
1 cup Organic Diced Strawberries

Instructions

  1. Preheat oven to 375 degrees.  Start by combining flour, baking powder, and salt in a large mixing bowl.
  2. In a separate bowl, mash bananas with a fork until they are almost like a liquid.
  3. Add eggs and sugar… mix thoroughly.  Next add the greek yogurt.
  4. Whisk until everything is well combined and there are no lumps.
  5. Pour the wet ingredients into the dry ingredients, and mix until just combined.  Next, fold in the fresh strawberries.
  6. Pour batter into a loaf pan (sprayed with cooking spray).  *I used 4 mini loaf pans
  7. Put into the oven and bake for 40 minutes, or until the top is golden brown and a toothpick comes out clean.
  8. Transfer to a cooling rack and (try to) let the bread cool for at least ten minutes before slicing.

adapted from The No Sugar Sweet Life

Nutrition Facts
Serving Size 1/16        * I cut each mini loaf into 4 pieces
Amount Per Serving
Calories 117  Calories from Fat 7      *3 WW Points per serving
Total Fat 0.7g
Trans Fat 0.0g
Cholesterol 20mg
Sodium 130mg
Total Carbohydrates 27.4g
Dietary Fiber 1.3g
Sugars 21.4g
Protein 2.5g

8 Comments »

Chocolate Quinoa Muffins

I love quinoa.  I think many of you know this already 🙂

I have lots of recipes for quinoa salads, quinoa patties, quinoa for breakfast…you name it.  Oh, except quinoa in baked goods!  So I stumbled upon this Martha Stewart recipe for Quinoa Muffins that looked super yummy.  But I was in the mood for something chocolatey.  I did a search for chocolate quinoa muffins and found one that looked delicious from Get Real 4 Health and changed it according to what I had in my house.  These came out TO DIE FOR!  I love that the quinoa adds protein and some fiber, and the cocoa adds some sweetness.

Soooo….what the heck is sucanat?  Sucanat is the least refined form of cane sugar.  Sucanat still retains vitamins and minerals that processed white sugar is stripped of.  I bought mine at Whole Foods.  Try it 🙂

Ok, back to these yummy muffins… Each muffins only has 115 calories, 2 grams of fiber and 4 grams of protein.  I’ll take it!

Dry ingredients:

1 ¾ cup buckwheat flour

¼ c unsweetened cocoa powder

½ c sucanat  (can substitute regular or turbinado sugar)

1 ½ t baking powder

1 t sea salt

1 t cinnamon

Wet ingredients:

¼ c grapeseed oil

1 large egg

1 c reduced fat buttermilk

1 t vanilla

2 c cooked quinoa, cooled

¼ c chopped almonds or whatever nuts you like

1. Combine all the dry ingredients in a bowl (the first 7 above) and mix with a wire whisk.

2. In a separate larger bowl, combine the wet ingredients (including the nuts) and mix well.

3. Gently fold in the dry ingredients and mix just until they are incorporated.

4. Fill lightly buttered muffin tins ¾ full with batter. Bake at 350°F for 25 min, or until cooked through. Let cool slightly before removing from the pan.

adapted from Get Real 4 Health

Nutrition Facts
Serving Size 1 muffin
Amount Per Serving
Calories 115  Calories from Fat 39  (3 WW points per muffin)
Total Fat 4.3g
Saturated Fat 0.6g
Trans Fat 0.0g
Cholesterol 8mg
Sodium 94mg
Total Carbohydrates 16.2g
Dietary Fiber 2.3g
Sugars 0.8g
Protein 4.0g

12 Comments »

Healthy Shrimp Scampi

Yes, you read the title of this recipe correctly….Shrimp Scampi CAN be healthy!!  AND still yummy!  My family LOVED this!  It is actually funny how much my kids LOVE LOVE LOVE shrimp (it’s the first thing they order when we go eat at a restaurant) when I don’t eat ANY seafood.  At all. Ever. Never.

Anyway, it took me several attempts to lighten up shrimp scampi and this one was a winner!  My husband was disappointed there wasn’t any left over.  I guess I should double the recipe next time 🙂

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 1 pound cleaned, large deveined shrimp, patted dry
  • 4 cloves garlic, minced
  • 1 cup reduced sodium chicken broth
  • 1 tablespoon unsalted butter
  • 3/4 pound multi-grain angel hair pasta
  • 1/2 cup chopped parsley
  • 1/2 teaspoon grated lemon zest
  • 1/2 fresh squeezed lemon juice (optional)
  • 2 cups steamed baby spinach (optional)

Directions

  • Bring an 8- to 10-quart pot of salted water to boil.
  • Heat oil in a 12-inch heavy skillet over medium high heat until it shimmers, then saute shrimp,turning once, until just cooked through, about 2 minutes. Transfer shrimp with a slotted spoon to a large bowl. Add garlic,  chicken stock and 3/4 teaspoon each salt and pepper to skillet and bring to a boil, let it reduce to 1/2 cup. Add butter and stir until melted, then remove skillet from heat and stir in shrimp.
  • Meanwhile, cook pasta in boiling water until al dente, about 6 minutes. Toss pasta in bowl with shrimp mixture, parsley and lemon zest.  Squeeze lemon juice on top if desired.  Place on top of steamed spinach if you’d like 🙂

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
Calories 316   Calories from Fat 94
Total Fat 10.4g
Saturated Fat 2.3g
Trans Fat 0.0g
Cholesterol 153mg
Sodium 225mg
Total Carbohydrates 39.2g
Dietary Fiber 4.2g
Sugars 1.3g
Protein 19.4g

*Nutritional Information is provided by http://www.caloriecount.com, not 100% guaranteed accurate

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Egg Sausage and Spinach Casserole

Anyone else out there looking for an easy, protein packed breakfast?  Here is the best part, you cook it in advance!  Better yet, how about having breakfast done for the next few days?  I thought that would get your attention 🙂

This little slice of heaven is one of my favorite dishes for brunches or just to make on Sundays to have for the week.  You can use whatever veggies you like or have in the house.  I used to baby spinach but any vegetable would do.  (I probably have tried them all! 🙂 )

Ingredients

12 egg whites or 1 box of egg whites or combination of whole eggs and egg whites, whatever you prefer

1 package of lean turkey breakfast sausage

2 cups of baby spinach

1/4 cup shredded mexican cheese blend or whatever cheese you like

Instructions

  1. Spray casserole dish with cooking spray to prevent sticking.
  2. Preheat oven to 350 degrees.
  3. Place baby spinach (or whatever vegetables you like) on the bottom of casserole dish.  Next layer with sliced sausage and sprinkle shredded cheese on top.
  4. Por egg whites on top and bake for 35 minutes until completely cooked ( I do not like wet eggs AT ALL!)

ENJOY!!  Talk about easy, right?  Makes 6 servings.  Cut into 6 equal servings immediately so you aren’t tempted to eat more than the correct portion.


Nutrition Facts
Serving Size 1 serving (1/6 of casserole)
Amount Per Serving
Calories 160    Calories from Fat 96  (4 WW Points per serving)
Total Fat 10.7g
Saturated Fat 4.4g
Trans Fat 0.1g
Cholesterol 32mg
Sodium 371mg
Total Carbohydrates 1.0g
Sugars 0.6g
Protein 14.9g

7 Comments »

Cranberry-Apple Oat Granola Cookie Bars

What a name, huh?  I had to add “granola” in the name b/c of the healthy ingredients, but they definitely are like cookies too.  I loved how these turned out!  They were a little dry from the oats (that’s how I like them) but the dried fruit and the honey definitely gave it some moisture too.  They are loaded with fiber (from the oats, wheat germ and flax seed) and when you cute each bar in half (24 servings) they are only ~150 calories each.  It is the perfectly portioned size for dessert or whenever you feel like splurging on taste and not calories 🙂  Oh and the kiddies loved them too!

Ingredients

3 cups rolled oats
1/3 cup almonds sliced
34 cup ground flax seed  (could use ground chia seed)
3/4 cup wheat germ
1/2 cup shredded coconut
2 oz dried cranberries (look for unsweetened)
2 oz dried apples sliced (look for unsweetened)
1/8 tsp kosher salt
1 1/4 cups honey (could also use 100% maple syrup or agave)
1 tsp vanilla extract
cooking spray
 

Instructions

  1. Mix oats, almonds, flax, bran, coconut and salt and roast in over at 350 degrees for 15 minutes, stirring occasionally.
  2. Dissolve honey and vanilla in pot under low heat.
  3. Remove dry ingredients and pour into a bowl.
  4. Lower oven to 300 degrees.
  5. Grease 9 x13 glass dish with cooking spray.
  6. Mix liquid into bowl with dry ingredients, add cranberries or whatever else you want.
  7. Pour into dish and spread out evenly.  Use rubber spatula to press down evenly.
  8. Bake at 300 for 30-40 minutes, till golden brown.
  9. Let cool for at least 1-2 hours to harden.

adapted from Food.com

Nutrition Facts
Serving Size 1/2 bar (I made them into 24 servings, 12 bars cut in half)
Amount Per Serving
Calories 147   Calories from Fat 33
Total Fat 3.7g
Saturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 15mg
Total Carbohydrates 26.7g
Dietary Fiber 3.4g
Sugars 16.5g
Protein 3.4g

*Nutritional information provided by http://www.caloriecount.com, not 100% guaranteed accurate

4 Comments »

Lemony Garlic Kale Lentil Quinoa Salad

This is a perfect dish for a vegetarian or anyone who wants to start eating less meat.  It is LOADED with protein from both the quinoa and the lentils.   I think the sour lemon flavor is a great combination with the pungent kale taste.  I used tricolor quinoa but you can use any variety (red, white or black).   I added the shaved asiago cheese because I was in the mood for cheese but I bet it would be great without it.   Also, the beauty of this salad is that it tastes just as amazing cold as it does hot.  Remember, you don’t have  to only eat meat to get your protein.  HAPPY MEATLESS MONDAY!

Lemony Garlic Kale Lentil Quinoa Salad

makes 6 servings

Ingredients

1 cup cooked quinoa (cook according to instructions on the box)

8 oz lentils, soaked and cooked

2 cups of kale, stems removed

1/2 cup sliced tomatoes

2 Tablespoons fresh lemon juice

3 garlic cloves, chopped

1/4 cup chopped onion

1 Tablespoon olive oil

kosher salt

fresh basil

2 Tablespoons shaved asiago cheese, or any other hard cheese (optional)

Directions

  1. Cook lentils and quinoa according to instructions on packages.
  2. Place oil, garlic and onion in pan and saute for 2 minutes.  Add kale and tomatoes add saute for a few minutes until soft but still crisp.  Add basil and salt and stir until blended.  Add cooked lentils and make sure it is well combined.
  3. Mix the lentil/kale mixture with cooked quinoa.  Add lemon juice, stir well.  Add cheese if desired.   Serve hot or cold. ENJOY 🙂

Without cheese…


With cheese…

Nutrition Facts
Serving Size 1 cup
Amount Per Serving
Calories 268   Calories from Fat 40
Total Fat 4.5g
Saturated Fat 0.6g
Cholesterol 0mg
Sodium 41mg
Total Carbohydrates 43.4g
Dietary Fiber 14.1g
Sugars 1.4g
Protein 14.4g

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