Cauliflower Ham Waffles... Low carb and low fat too. Delicious!

For the past few months I have been doing a lot of experimenting with different kinds of foods, fine tuning my diet in order to find out how various foods and drinks affect me... my mood, my athletic performance, my sleep, my weight, and the amount of inflamation they cause.

Sadly, I have discovered that red wine affects me quite negatively... I do not sleep well, and I get cramping in my legs during the night that even an evening dose of magnesium no longer prevents.

On a positive note, I have also discovered that a low carb, even to the point of being in ketosis, agrees with me very well.  I thrive on healthy fats... avocado, nuts and nut butters, cream and oils... coconut, avocado and olive are my favorites.  I love making my own nut butters. I like leafy green and crunchy veggies... and the occasional bit of fruit. I do not miss grains and grasses and as much as I do like the taste of them, I am not missing squashes and beans.  I do occasionally have a high carb dayl.. perhaps a bit of sushi or some edamame and a Starbuck's specail coffee, and then happily get right back on a low carb regimen the next day.  It is all good. I am happy and in a groove. 

This morning I was wanting something substantial for breakfast and knew that I had a bit of riced cauliflower in the crisper that needed to be used or tossed soon, so I put together these Cauliflower Ham Waffles pretty quickly.

They are low carb, and actually low fat too.  I did add some sugar free syrup on top before I ate them, but next time I think I will go the savory route and add a bit of salt and them some sriracha or even salsa.  If you are a keto enthusiast, add some avocado or olive oil to the mix.

I have been purchasing cauliflower already riced... but if you have a head of cauliflower, break a few florets off and put them in your blender or food processor and whizz till they are broken down into large rice shaped crumbles.

Cauliflower Ham Waffles

Makes 1 serving.

Ingredients:

• 85g (3 oz.) riced cauliflower - approximately 1 cup
• one large fresh egg
• 2 slices extra lean deli ham

Instructions:

1. Place cauliflower rice in a medium microwave bowl (I used a glass measure cup) and cook on HIGH in mike for 3 minutes.
2. Remove from mike and allow to cool for a few minutes.
3. Turn on waffle iron and allow to get hot. I use a nonstick spray in mine.
4. Add egg to cauliflower.
5. Cut ham into small pieces and add to cauliflower.
6. Combine cauliflower, egg and ham and pour mixture into waffle iron.
7. Cook about 5 minutes till outside is crispy and browned, and remove to plate.
8. Top as desired.

Per serving without toppings. *

Weight Watchers Freestyle Smart Points = 1.

Calories 146

Fat 6g

Saturated Fat 2g

Sugar 2g

Protein 18g

* The nutritional information for the ingredients I used.  Yours will depend on  your own ingredients.

This is the cauliflower rice I am currently using. I am including this picture to illustrate the size and shape that the cauliflower rice crumbles will look like if you make your own in a blender or food processor. Picture is taken from the Eat Smart web site.

Mixture in waffle iron before cooking. You can see that it is fairly thick and not runny so does not make a mess in the waffle iron.

Waffles slightly browned, and ready to easily remove from waffle iron.

Waffles are plated and ready to top... or even eat just as is.  Enjoy!

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What do you think?  If this is something you might enjoy, I hope you will consider sharing or Pinning!

Roasted Cauliflower and Chicken Soup

I have been buying up cauliflower like a crazy person lately. All Winter long they were so expensive... I saw them as high as $6.95 per head... and now that they are a decent price again, I cannot stop buying them!

But I can only eat so much Low-Carb Flatbread and Cauliflower Rice, so have been trying to come up with some new ways to enjoy all of this glorious cauliflower.  This soup was an experiment for sure, and a happy one as it turned out so well.   We almost always have some roasted chicken breasts in the refrigerator as I tend to do them in batches of 3 or 4 every few days so I have some on hand for salads or for The Captain's favorite fried rice dish at lunch time.

I used a bit of fat free yogurt in this dish to give it a creaminess, but you could leave it out if you are eating Paleo.  This soup is naturally gluten free.

Roasted  Cauliflower and Chicken Soup
Makes 2 servings.

Ingredients:

• 4 cups cauliflower, washed and broken into florets
• 1/2 cup onion roughly chopped
• 2 tsp olive oil
• 2 cups chicken broth
• 1 tsp minced garlic
• 1 cooked chicken breast, about 6 to 8 ounces, cut into small chunks
• 1/2 cup fat free plain Greek yogurt
• Salt and Pepper to taste

Instructions:

1. Preheat your oven to 375°F.
2. Line a baking sheet with foil and lightly coat with a non-stick spray.
3. Spread the cauliflower florets and onion pieces on the foil and drizzle or spray with the olive oil.
4. Place in oven and roast for 30 minutes. 
5. Remove from oven and place the veggies in a stockpot or large sauce pan.
6. Add the chicken broth and garlic to the veggies and bring to a boil.
7. Simmer for about 5 minutes.
8. Add the chicken and heat through about 5 more minutes.
9. Remove from heat and then puree with an immersion blender till the chicken is shredded.
10. Divide the mixture between 2 bowls and then stir 1/2 cup of yogurt into each.
11. Season with salt and pepper.

You can garnish your soup in a variety of ways... I had a few pieces of shaved parmesan cheese on mine and it was delicious. I think crumbled bacon and chopped green onions and a bit of shredded cheddar would be really nice too.

Per serving without garnish.

WW Smart Points = 5.

Calories 243; Saturated Fat 1g; Sugar 10g; Protein 36g.

Roasted cauliflower and onions

Leftover cooked chicken breast, cut into chunks

Into the stockpot with broth

Garnished and ready to serve

Printable Recipe

Are you a cauliflower fan, too?

What's your favorite way to enjoy it?

Roasted Cauliflower and Onions with Parmesan Cheese

I love cauliflower!  My Mother would be so proud of me if she knew that.  I would never eat it as a child without a gallon of milk to wash down each bite,though, and because my Father didn’t care for it either, she never  served it at home. I use it in a variety of ways to make grain free pizza crust, tortillas, flatbreads, rice, and in soups and stews... but hardly ever just as side dish.  For some reason I have been craving it lately.  This Roasted Cauliflower and Onions with Parmesan Cheese, which has lots and lots of garlic, too, is truly delicious.  I might even get The Captain to try it!  The cheese interests him a lot.

I have used coconut oil instead of my usual olive oil here in roasting these veggies. I am making an effort to use more coconut oil in my cooking these days and this is a natural fit.

You cannot imagine how good the aroma coming from kitchen was as this baked away in my oven! I wish I could capture that and share it with you!  The whole, smashed cloves of garlic in this dish smell just wonderful as they cook.  And yes, my windows are still open wide, long after removed the pan from the oven.

I calculated the N.I. for this dish as 4 servings, but honestly, I could easily make a meal of this just for myself!  And if you like really cheesy, by all means... add more!

A word of caution here… don’t slice the onions too thin or they will just disappear as they bake.  I like to leave them at least 1/2 inch in width.

Roasted Cauliflower and Onions with Parmesan Cheese
Makes 4 generous servings

• 1 large head cauliflower
• 1/2 medium to large white onion (cut it in half vertically)
• 6 cloves garlic, peeled and smashed
• 1 Tbs coconut oil
• Dashes of salt and pepper
• 1/3 cup shredded parmesan cheese 

1. Preheat your oven to 400°F.
2. Wash the cauliflower and remove its core and leaves. Break it into flowerettes and place them in large bowl.
3. Slice the onion vertically and place the pieces in the bowl with the cauliflower.
4. Add the peeled and smashed garlic cloves to onions and cauliflower and toss altogether.
5. Drizzle the coconut oil over veggies and mix well.
6. Pour it all into a roasting pan and sprinkle with salt and pepper.
7. Place the pan in the oven and bake for 20 minutes.
8. Remove the pan from the oven, and stir veggies. 
9. Place the pan back in oven and bake for another 20 minutes.
10. Remove the pan from the oven and sprinkle the veggies with the parmesan cheese.
11. Place the pan back in the oven for a final 20 minutes.
12. Remove from the oven. 
13. Serve warm or cooled.

Per serving.
Weight Watchers P+ =  3.
Calories 132; Protein 7g; Carbohydrate 16g; Fat 6g; Fibre 6.

Mix all the veggies together in a large bowl and drizzle with coconut oil.

Sprinkle with salt and pepper before placing the pan in the oven.

After 20 minutes, remove from oven, stir vegetables, and then replace in oven for another 20 minutes before sprinkling with parmesan cheese and baking a final 20 minutes.

Serve hot from the oven, or allow to cool and store in fridge till ready to serve.  Reheat in microwave or eat cold… great either way!

Mmmmmmm!

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What is  your favorite way to eat cauliflower?

Curried Kabocha, Carrot, and Cauliflower Soup

My latest Fall soup is thick and delicious!  I was going to use a butternut squash in this recipe, but when I cut the squash open, it was brown inside and I threw it out immediately… so The Captain spent a few uncomfortable minutes peeling the shell from a kabocha squash so I could use it instead.  The result… Curried Kabocha, Carrot, and Cauliflower Soup.  Lovely.

Normally if I were going to use kabocha squash in soup, I would bake it first so that it can be easily scooped from its shell.  But there was no time to do that and it all turned out very nicely… but it is a difficult beast to peel raw so if you have time, do cook yours first. 

There is just a hint of curry in this soup. I think it is just right, but if you like more, by all means… go ahead and add it.  I also like to add a dollop of fat free Greek yogurt when I serve it… makes it creamy and just Heavenly.

You can use any kind of broth you prefer... I used my homemade turkey broth, but you could also use chicken stock or a vegetable broth if you want a vegan or vegetarian version.  I don't think it would change the taste much at all.

Curried Kabocha, Carrot, and Cauliflower Soup
Makes 8 one-cup servings

• 2 tsp coconut oil
• 6 cloves garlic, peeled, smashed and minced
• 1 cup white onion, cut into large dice
• 3 cups stock of choice
• 1 cup water
• 5 cups kabocha squash, peel removed and cut into chunks
• 2 cups carrots, cut into 1” lengths
• 1 cup cauliflower, cut into chunks
• 2 Tbs curry powder, more or less to taste
• Salt and pepper to season 

1. Melt coconut oil in large stockpot over MEDIUM heat. 
2. Add onions and garlic and cook about 5 minutes, till translucent, taking care not to brown.
3. Add the squash, carrots, and cauliflower and cook about 5 minutes more, stirring occasionally.
4. Add the curry powder and stir to coat veggies.
5. Add the stock and the water.
6. Cover the pot with a lid, bring to boil, then reduce heat to SIMMER and cook for 45 minutes.
7. Remove from heat and cool several minutes.
8. Blend/purree till smooth.
9. Serve hot with salt and pepper to season.

Per serving.
Weight Watchers P+ = 2.
Calories 61;  Protein 2g; Carbohydrate 11g; Fat 2g; Fibre 3g.

If you are following the Weight Watchers Simply Filling Techniquer or Simple Start, there is nothing to count… the coconut oil would only be 1/4 tsp per serving, therefore negligible.

Bring veggies and stock to the boiling poing, then cover, and let simmer for about 45 minutes.

Purre in stockpot with immersion blender for minimal cleanup.

To serve, season with salt and pepper, and garnish with Greek yogurt if you like.

Stir it in for maximum creaminess!

You can freeze the leftovers or store in the fridge if you will use them in a few days… just as tasty after reheating on the stove top!

Printable Recipe

5 Fabulous Fall Soups

There is a lovely aroma in our apartment right now… a new Fall soup on the stove… this one with kabocha squash, carrots, and cauliflower… and onions and garlic, of course! I love to make soup when the days become a bit shorter, and a bit cooler, and the local farmers are flooding our produce markets with sweet potatoes, root veggies,  and all kinds of squash.  Mmmmm.

I have a usual method that I use to make vegetable soups… and the variations are endless depending upon the veggies and spices and broth you select. You can make them gluten-free, paleo vegetarian, and even vegan if you choose the right ingredients.  They are are all delcious.

You really can’t go wrong.

I will share this new soup later, but today I want to share some other favorite Fall soups from the last couple of years.

In no particular order… just click the picture to find the recipe.

Of course there are lots more on my blog and you can find them under my Soups, Salads and Dressings  tab… If you give any of my soups a try or Pin them, I would  love to know!

And if you are looking for some other ideas for homemade soups, check out these articles too:

• How to Roast Red Bell Peppers
• How to Make Homemade Turkey (or Chicken) Broth
• How to Make Your Own Vegetable Broth

Do you like to make Fall soups, too?  What’s your favorite?

Low-Carb Flatbread

I am so very very excited to share this Low-Carb Flatbread with you all, but I wanted to make sure it was as good as I first thought.  So I have been holding back.  I made it a second time. I froze it. I thawed it and tasted it again.   And yes, it is JUST as good as I first thought it was. Better, probably. In any case, I am going to share it with you and I know you are going to love it.

It is delicious, and nutritious, and a wonderful substitute for any soft and flat naan style bread you may be missing since you gave up gluten or grains… or if you haven’t given up gluten or grains but you just want a low-carb option.

This flatbread has only 2 ingredients and you will be really surprised when I tell you what they are!  It is durable, and pliable. It is chewy and substantial.  You can spread jam or mustard or soft cheese on it and it doesn’t break or tear.  You can use it flat or fold it like a panini bread.  You can use it for savory sandwiches with tomatoes, meats, cucumbers, or cheeses.  You can spread it with peanut butter and honey, or jam and Nutella.  Your choice.  

And the two main ingredients?  Cauliflower, and eggs.  That is it.  Yes, you can add a dash or 2 of salt if you like.  And you could add some Italian herbs for a nice change, or you could sprinkle in some cinnamon if you prefer.  But it is not necessary.  Actually, I suggest you try it plain at first, and then experiment.    If I were making it to use with a chicken filling, I might put rosemary in it.  Or cinnamon and cloves if I were going to have almond butter and strawberries.  You get the idea.

I make it into rectangles so that I feel like I am having ‘bread’. But you could make any shape you like, of course.

Low-Carb Flatbread
Makes 4 servings of 2 slices each.

• 1 large head fresh cauliflower
• 1/3 cup water
• 2 large eggs
• Dash of salt

1. Puree the cauliflower in  your food processor in batches.
2. Place the cauliflower and water in a microwave safe dish and then cover and cook on HIGH for 10 minutes OR place the cauliflower and water in a saucepan with a lid and boil/simmer for 7 minutes.
3. Prepare a colander by setting it in the sink and lining it with a double layer of cheesecloth about 16 inches square.
4. Put the cooked cauliflower in the centre of the cheesecloth.
5. Set your oven to 350° F.
6. Bring the 4 corners of the cheesecloth together and twist, enclosing the cauliflower in the centre of the ‘bag’.  Keep twisting and squeezing as much water out of the cauliflower as you can.
7. Put the cauliflower in a large bowl and break the eggs into  it. Add a healthy dash of salt.
8. Mix well.
9. Place mixture onto a baking sheet that has been lined with parchment paper.
10. Spread into a rectangle about 3/8 inches thick and trim up the edges with spatula.
11. Bake for 45 minutes.
12. Remove and cool on rack for about 20 minutes.
13. Slice into 8 pieces while slightly warm.
14. Store in fridge or freezer.  Thaw at room temperature or in microwave before serving.

Per 2 piece serving.
Weight Watchers P+ = 2.
Calories 73; Protein 6g; Carbohydrate 8g; Fat 3g; Fibre 4g.

This Low-Carb Flatbread is made from Weight Watchers Power Foods so there is no need to count WW P+ for it if you are following the Simple Start Plan or the Simply Filling Technique.

Puree the cauliflower florets into the smallest bits you can.

Place the cauliflower in a microwave dish with water and cover, OR cook on stove top.

Place double layer of cheesecloth in the centre of a colander in the sink.  After I am finished with it, I rinse the cheesecloth and hang it to dry. I use the same piece several times before replacing it with a new one.

Put the cooked cauliflower in the centre of the cheesecloth.

 Bring the corners of the cheesecloth together and start twisting.  Be aware that the cauliflower is HOT and the water coming out of it will also be HOT.  Spend a few minutes pressing as much water out of the cauliflower as you can and allow it to drain away down the sink.

After you have removed as much water as you can, open the cheesecloth and then place the cauliflower in a large bowl.

Add  the eggs and a bit of salt. Mix well.

Place the mixture on a baking sheet that has been lined with parchment paper.

Spread into a rectangle.  This will later be cut into 8 pieces so that may help you decide on the shape you want.  I use my fingers to press the mixture flat.

This is a picture of my second batch after it came out of the oven. I think the dark spots may be where the mixture is a bit thinner. 

Allow to cool and then cut into 8 ‘bread’ sized pieces or whatever other shape if you prefer.

Stacked and ready to freeze. They do not stick to each other so no need to separate with waxed paper.

I made these ham and cheese open-faced and then quickly realized I could fold them quite readily.

 And NO they do not taste like cauliflower!  I hope you like them as much as I do.

Printable Recipe

If you like this idea, I really hope you will share it... by copying and Tweeting this:

Check out this Low-Carb Flatbread via @WeCanBegin2Feed     at http://wecanbegintofeed.blogspot.ca/2014/04/low-carb-flatbread.html

#platecommunity #FitFluential #myffmeal @FitFluential

or by Pinning the first picture. 

THANKS so very Much!

Starring Cauliflower!

Looking back over some of my favorite recipes of this past year, as well as some of the most popular posts, it would appear that cauliflower is one of the star ingredients of 2013.

And I am sure it’s true!  As I type this post, I have been getting up every 10 minutes to tend to the huge batch of Cauliflower Tortillas I am baking this morning, and I am going to be eating Cauliflower and Roasted Red Pepper Soup for lunch later today.  It seems barely a day or 2 goes by without my creating some new dish, or reprising an old favorite… and they often seem to have cauliflower in the ingredients list.

Why do I eat so much cauliflower?

It is such a versatile and nutritious vegetable. It can be enjoyed raw in salads or as a crudite with a dip; it is a lovely veggie to include in stews and casseroles with a wide array of spices; it can be chopped in a food processor to various degrees of puree and used in place of rice, or as a base for pizzas, or as the main stay in tortillas; it can be cooked and mashed like a potato or it can be baked and enjoyed like popcorn.  And not to mention that as a Weight Watcher, cauliflower is considered a zero P+ veggie.

It does have a definite fragrance, aroma, okay… smell… when it is cooking.  But don’t let that fool you. The taste is actually quite delicate and really disappears among other, stronger flavors and spices.  If you think you don’t like cauliflower, I would urge you to give it another chance.

Here is my version of a new Cauliflower Pizza Crust that I found at Gigi Eats Celebrities a short while ago… I am sure it would be delicious the way Gigi posted it too…. and if you scroll on down, you will find links to some of my favorite cauliflower recipes of the year.  Good eats!

Cauliflower Pizza Crust with Chia and Nooch
Makes 1 pizza crust

• 2 cups cauliflower, purreed till quite fine
• 2 large fresh eggs
• 1 Tbs chia seeds
• 1 Tbs mixed Italian style herbs
• 1 Tbs nutritional yeast
• 3 cloves garlic, peeled, smashed and minced

1. Preheat your oven to 375° F.
2. Cover a baking sheet with parchment paper.
3. Mix all ingredients together in a large bowl and then spread in a circle (or shape of your choice) on the parchment paper, to about 1/2 inch thick.
4. Bake for 20 minutes then remove from oven.
5. Cover with your favorite pizza toppings such as tomato sauce or paste, herbs, onions, mushrooms, peppers, tomatoes, ham, artichoke hearts, and the like. 
6. Return to oven and bake for 10 more minutes.
7. Remove to plate and serve.

For the whole crust only.
Weight Watcher P+ = 9.
Calories 279; Protein 25g; Carbohydrate 21g; Fat 20g, Fibre 12g.

Mix everything together in a large bowl.

Spread out to about 1/2 thick on baking sheet that has been covered with parchment paper.

Bake for 20 minutes then top with your favorite goodies and pop it back into the oven for 10 more minutes.

Remove from oven and serve.

Printable Recipe

Here are some of my other favorites from the past year…

Cauliflower and Roasted Red Pepper Soup

Grain Free and Low Carb Tortillas

I make these a lot and always have several in the freezer, ready to eat.  They can be left on the counter or thawed in the mike.

Cauliflower Rice

Another real favorite in my kitchen. I only eat rice now if I am having sushi, so some version of this Cauliflower Rice has become a staple.  It can be done so many different ways.

Cauliflower Coconut Soup

with 4 different spice options

Easy Curried Vegetables

Are you a cauliflower fan too?

Would love it if you would leave a link to your favorite cauliflower recipe here in the comments.