Posts Tagged ‘meatless’

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.


  • 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

Mexican Quinoa Muffins

quinoa muffin2 (2)I saw this recipe on and loved all the ingredients so I had to try! Our family loves Mexican and my kids love anything in a muffin shape 🙂

These made great leftovers to quickly re-heat and eat for lunches. I topped with avocado but would also be good with greek yogurt on top.






  • 1 cup uncooked quinoa
  • 1 can black beans, rinsed & drained
  • 3 roma tomatoes, diced
  • 1/2 red pepper, diced
  • 1/2 frozen organic corn
  • 3 large eggs
  • 1 cup cheddar cheese, shredded
  • 2 tsp minced garlic
  • 1/2 cup fresh cilantro, chopped
  • 1 cup salsa
  • Optional Topping: avocado, salsa and/or greek yogurt

Cook quinoa according to package. Preheat oven to 350 degrees. Mix all ingredients in a large mixing bowl. Distribute into greased muffin tin. Bake 25-30 minutes. Let cool completely before removing.

18 Muffins; Per Muffin: 104 Calories, 4g Fat, 3g Fiber, 1g Sugar, 6g Protein

Pecan Encrusted Salmon

salmonThis is my all time favorite salmon recipe that I have been making for years! It is super easy and the whole family likes it so it’s on repeat at our house. I like to look at the Whole Foods app each week and buy the fresh wild salmon when it  goes on sale. The salmon pairs well with anything. I did sautĂ©ed spinach, peppers and onions and sweet potatoes (that were still in the oven). Simple and delicious!


  • (4) 4oz wild caught salmon fillets (I like to buy Simply Balanced from Target)
  • 1 tbsp raw honey
  • 1 tbsp dijon mustard
  • 2 tbsp almond meal (or bread crumbs)
  • 1/4 cup pecans, chopped


Preheat oven to 400. Lightly sprinkle salmon with salt and pepper.  Combine honey with mustard in small bowl and brush over salmon.  Mix breadcrumbs with chopped pecans and sprinkle over salmon, pressing into salmon so it sticks.  Bake 10-15 minutes or until cooked throughout. 

Per Serving: 210 Calories, 9g Fat, 1g Fiber, 4g Sugar, 24g Protein