Inspire Wellness ‘Side Dishes’

Zucchini Chips

zucchini chipsHere is a way to mix up your veggies with dinner. My kids are picky on cooked veggies but they love these! Watch them close in the oven so they don’t over cook. I had to take some of the small ones out earlier and leave the larger pieces in for a few extra minutes.

 

 

Ingredients:

  • 2 medium zucchini
  • 1 tablespoon olive oil
  • 1/4 cup freshly grated Parmesan (3/4-ounce)
  • 1/4 cup plain dry bread crumbs (I use Glutino Gluten Free)
  • 1/8 teaspoon salt
  • Freshly ground black pepper

Preheat oven to 450 degrees. Slice the zucchini into 1/4-inch thick rounds. In a bowl, toss the zucchini with oil. In a small bowl, combine the parmesan, bread crumbs, salt, and a dash of pepper. Dip each round into the Parmesan mixture, coating it evenly on both sides, pressing the coating on to stick, and place in a single layer on the prepared baking sheet.  Bake 20-25 minute or until crispy.

87 Calories, 5g Fat, 1g Fiber, 3g Sugar, 3g Protein

 

Cauliflower “Fried” Rice

friedrice2This healthy cauliflower rice is a simple way to get some veggies at dinner or to eat as your main course. I love cauliflower because it is a powerful anti-cancer vegetable and it makes a great substitution for rice. Most stores now sell the cauliflower rice already crumbled for you too! I bought mine at trader joes but you can also buy a head of cauliflower and put into the food processor. My mom brought this over one night and I thought it was delicious! After that I took a couple different recipes and added my own twist.

Ingredients:

  • 2 tbsp sesame oil
  • 2 garlic cloves, minced
  • 1 bag cauliflower rice
  • 1/2 bag frozen peas
  • 3 carrots, peeled and chopped
  • 4 eggs, scrambled
  • 3-4 green onions, chopped
  • Braggs Liquid Aminos to taste (healthy soy sauce alternative)

Add oil, garlic and carrots to skillet to cook on medium for 5 minutes. Add cauliflower and peas, stir to mix oil throughout. Cook until cauliflower softens up like rice, stirring throughout cooking time. Meanwhile, in a separate skillet scramble eggs and chop up into small pieces. Add egg, green onions and Bragg’s Liquid Aminos to taste.

3 Meal Portions/per serving: 294 Calories, 16g Fat, 8g Fiber, 9g Sugar, 16g Protein

Healthier Mashed Potato

potatoHere is an alternative to the high fat and high calorie mashed potato that you can easily whip up and have leftovers for the week. I can’t tell you how many people tell me they do no eat potatoes because they are too many carbs or bad for them. You do not have to avoid potatoes to keep your waistline in check. Just make sure you are eating the appropriate serving size and its a healthier version. This one has hidden cauliflower to make it less calories per serving. I love cauliflower because it is loaded with fiber! So, it will fill you up quickly and has a lot of Vitamin C to keep your immune system well!

 

Ingredients:

  • 2 lbs organic Yukon gold potatoes
  • 3/4 of a head of cauliflower or (4 cups)
  • 1/4 cup plain greek yogurt
  • 1 tbsp.Kerrygold grassfed butter
  • 1/8 tsp Himalayan salt
  • pepper to taste

Wash and peel potatoes and then cut up. I buy the small potatoes so I cut them in half. Wash and cut cauliflower and cut into similar size as potatoes. Bring a pot of water to a boil. I add in a steam basket to the top with potatoes and cauliflower. Cook for around 25-30 minutes or until you can easily slide a fork into the potato. Pour into a bowl and begin mashing! If you like your potatoes super smooth, you can use a mixer but I like to use the masher. Mix in other ingredients. 8 Servings.

112 Calories, 2g Fat, 3g Fiber, 2g Sugar, 4g Protein

Spicy Cauliflower

FullSizeRender (00B)Cauliflower is a super food often overlooked in our diets. We tend to go for green veggies or colorful ones, but cauliflower has strong cancer-fighting properties and also helps with heart health. It is filled with fiber which keeps your body satisfied and full.

I know it can be boring to just steam it up and it’s unhealthy to load it up with cheese. Here is an alternative that is both healthy and delicious!  It was recommended to me by my sis-in-law from planksloveandguacamole.com & is now in my rotation of recipes to repeat.

 

Ingredients:

  • 1 head cauliflower, chopped into bite size pieces
  • 1 scallion (or I have also used 1/2 cup frozen white onion)
  • 2-3 tbsp. avocado oil
  • 1 tsp sea salt
  • 1 tsp garlic powder
  • 1/2 tsp pepper
  • 2 tbsp. almond flour (I buy from trader joes)
  • 1 tsp paprika (will make it spicy or avoid if you don’t like spicy)

Preheat oven to 375 degrees and line cookie sheet with parchment paper. Toss all ingredients in a bowl until well coated. Roast for 45 minutes.

4 Servings/Per Serving: 122 calories, 9g fat, 4g fiber, 3g sugar, 4g protein

Sweet Potato Kale Hash

FullSizeRender (00D)This sweet potato hash makes a satisfying and healthy side dish at dinner.  It also makes the perfect leftover to eat with eggs.

 

 

 

 

 

 

  • 1 tbsp coconut oil
  • 1½ cup cubed sweet potato
  • 1/2 tsp of red pepper flakes
  • 1½ cup kale, chopped
  • 2 cloves garlic, minced

In a skillet over medium heat, warm coconut oil, add red pepper flakes, and sweet potato and sauté for 5 minutes.  Stir in kale, garlic and pinch of sea salt.  Sauté until kale has wilted, about 3 minutes.  3 servings.   

Per Serving: 108 Calories, 5g Fat, 3g Fiber, 5g Sugar, 2g Protein

Shredded Sweet Potato

IMG_3873Everyone in our family loves sweet potato hash!   It goes great with eggs for breakfast or I also love it served with salmon.  My sis-in-law introduced me to these and we’ve been hooked ever since.

 

 

 

Ingredients:

  • 1 sweet potato
  • 1 tsp coconut oil or coconut oil sprayPeel sweet potato and shred in food processor. Heat coconut oil in skillet over med-high heat, add shredded sweet potato.  Continue to stir until they are golden.  Sprinkle with cayenne pepper, garlic powder, onion powder, sea salt and/or pepper.  2 Servings/Per Serving: 70 Calories, 2g Fat, 2g Fiber, 5g Sugar, 1g Protein

Sweet Potato Pancakes

IMG_3877Are you wanting to sneak a few veggies into your kids meals without them knowing?  Or, want to jump start your day with some added fiber?  These sweet potato zucchini pancakes are worth a try!  I cook 1-2 batches at a time and then freeze some.  We eat them for breakfast or as a side dish for dinner.  They are good plain or with honey for a little added sweetness.

Ingredients:

  • Pancake Mix (I use Bob’s Red Mill Gluten Free Mix)
  • 1 cup pureed sweet potatoes (about 2-3 potatoes)
  • 1 zucchini squash, shredded
  • 1/2 cup cheddar cheese, shredded

Instructions:

Peel and cut potatoes into 2 inch chunks.  Cover in a large pot with water and bring to a boil.  Cook approximately 15 minutes or until tender.  Drain water and transfer potatoes to food processor.  Blend until smooth.  Sometimes a little milk is needed to make it a smooth consistency.

Follow instructions on your pancake mix for making 8 pancakes.  Add 1 cup pureed sweet potatoes.  (If you have left over – its great with just a little bit of cinnamon on top).  Shred zucchini and squeeze into a paper towel to remove excess water.  Add zucchini and cheddar and stir.

In a pan over medium heat, cook pancakes 1-2 minutes on each side or until golden.  I cook mine in coconut oil.

Enjoy!

Healthy Baked Potato Chips

chipAre you looking for a healthy alternative to greasy & processed potato chips?  These are worth a try!  I have to warn, they do take longer than 30 minutes to bake, but the prep time is very quick and in the oven they go.

Ingredients:

  • Organic Red Potatoes
  • Salt, Pepper or Seasoning of your choice

Instructions:

Preheat oven to 300 degrees.  Wash and clean potatoes.  Slice as thin as possible and try to make each slice the same size so they cook the same.  Spray cookie sheet with nonstick cooking spray and line up potatoes.  Season with salt and pepper, garlic or seasoning of your choice.  I always do one cookie sheet with just salt and pepper so kids will eat those.  And the other I use a seasoning I have with paprika and thyme.  Cook in the oven for 1 hour.