Cauliflower Mash Enjoy as a creamy side dish! Ingredients: · 1 large head of cauliflower · 1 small onion, chopped · 2 cloves of garlic· 6 c. low- sodium vegetable or chicken broth (For cooking purposes only)· Canola oil spray (expeller-pressed preferred)· Optional: Garlic powder, turmeric, salt and pepper to taste Preparation:1. Spray base of a large pot with canola oil.2. Sauté one chopped onion and garlic for 2-4 minutes, then cover with lid & allow onion to “sweat” on low heat for 5-7 minutes. (Do not brown onion)3. Add broth to pot and bring to boil.4. Add chopped cauliflower.5. Cook semi-covered, on low heat for 30 minutes.6. Place cauliflower, onion, and garlic in blender without broth. Blend until smooth.7. Add optional seasonings to taste. Serves: 4 Per Serving: 50 calories, 5 calories from fat, sat fat 0 g, cholesterol 0 mg, sodium 45 mg, total carbs 9 g, dietary fiber 3 g, sugars 4g, protein 3 g. Rachel’s Tip: Feel free to double or triple the recipe. You can discard the remaining low-sodium broth or simply toss in a bunch of veggies, and you have yourself a super low-cal soup. [header=Grilled Wild Salmon] Grilled Wild Salmon Ingredients: · 1lb. fresh wild salmon· 1 tsp. extra virgin olive oil· ¼ tsp. turmeric· ¼ tsp. garlic powder or garlic salt· ¼ tsp. ground black pepper· Salt to taste (optional)· Juice from 1 ½ squeezed large lemons Preparation: 1. In a small bowl, mix olive oil, turmeric, garlic, pepper2. Using a brush or your finger tips, spread onto salmon (rub well)3. Broil 7-10 minutes4. Remove from broiler and immediately squeeze lemon juice Serves: 3, 4 oz. servings Per serving: 230 calories, 100 calories from fat, total fat 11 g, sat fat 1.5 g, cholesterol 85 mg, sodium 65 mg, total carbs 1 g, dietary fiber 0 g, sugars 0 g, protein 30 g.[header=Roasted Vegetables] Roasted Vegetables Ingredients:· 10 spears asparagus· 1 large red bell pepper, sliced· Canola oil spray (expeller pressed preferred)· Garlic salt and other seasonings (try to include turmeric for its anti-inflammatory properties) Preparation: 1. Preheat oven to 350-375 degrees2. Lightly spray cookie sheet with canola oil spray3. Place the vegetables on a cookie sheet 4. Spray the vegetables with the canola oil spray 5. Sprinkle lightly with garlic salt and seasonings 6. Roast for 30 minutes, or until softened and golden Serves: 2 Per serving: 50 calories, 10 calories from fat, total fat 1.5 g, sat fat 0 g, cholesterol 0 mg, sodium 240 mg, total carbs 8 g, dietary fiber 3 g, sugars 4 g, protein 3 g. [header=Dessert!] Valentine’s Dessert · 3/4 c. of mixed berries (raspberries, blueberries, and sliced strawberries) 55 calories · 2 oz./ ¼ c. lemon sorbet (55 cal, 10g sugar) · Mint leaf (to top sorbet) · 70% dark chocolate (individually wrapped, 50 cal square) Serves: 1 Per serving: 160 calories including chocolate! Total for meal, including dessert: 490 calories! 2012 © Beller Nutritional Institute, LLC
