Super-Healthy, Low Carb Potato Cauliflower Salad

Potato Cauliflower Salad

If a picnic’s not a picnic without potato salad … but you’re avoiding overdoing the potatoes, not to mention mayonnaise … give this simple recipe with a healthy kick of turmeric a try!

Super-Healthy, Low Carb Potato Cauliflower Salad

Ingredients

1 large head of organic cauliflower, or two small ones
5-6 organic red new potatoes – medium-sized, like a small plum
2 cloves garlic
1 tbsp coconut oil
t tbsp turmeric
1 bay leaf
1 tsp salt
Ground pepper to taste
Arugula for base
Optional: Something pickled, like cucumbers or turnips

Cut cauliflower florets away from the stalk, and cut potatoes into about 6 pieces each. Peel and roughly chop the garlic. Add in a single layer to a 12″ fry pan, pour about 1/2 cup water over all. Add coconut oil, turmeric, and the bay leaf, then cover, and cook over medium-high heat until the veggies are almost fork-tender, about 10-15 minutes.

Remove lid and continue cooking until water is gone and potatoes are just beginning to break apart, about 4 more minutes. Remove from heat.

Note: everything will turn a lovely shade of yellow from the turmeric – that’s good, because it makes you feel like eggs have been added for a more traditional potato salad at the end. Also, when warm, this mix has a sort of voodoo loveliness and you’re going to want to eat it now … and that’s fine if you want a warm salad side … but keep going if you’d like a potato salad stand-in!

Put whole mixture (remove bay leaf) in fridge and let cool. When cool, chop into smaller bits – I love to use Toss & Chop salad scissors for this, but if you don’t have them, just use a good knife and break down the pieces so that they mix really well. If you like the taste of something pickled in your potato salad, chop it up and add it now, and maybe a teaspoonful or so of the brine also.

Plate the potato salad over some fresh arugula or other lettuce and serve! You’re eating mostly cauliflower, but your palate will taste potato. Add some fresh coleslaw for a fantastic summer picnic feast!

Chocolate Strawberry Protein Loaf

New recipe came in from a fan – I tried it, and WOW, it was amazing. I’m not usually a fan of protein powder, but for this use I think it’s better than the alternatives, and definitely pumps up the protein count for you athletes out there. As always, use organic ingredients, and if you are vegan, use chia and water to substitute for the eggs. Here you go!

Chocolate Strawberry Protein LoafDARK CHOCOLATE & STRAWBERRY PROTEIN LOAF

From: Ross Edgley at http://www.facebook.com/rossedgleywriter Visit his page for more great recipes!

This not only tastes great but all the ingredients are healthy, ‘functional’ and especially good after a hard gym session :- ) and here’s why. It’s made of foods that all have health and performance benefits. From the flavanoid content of the dark chocolate to the vitamin C content of the strawberries. Essentially it’s very nutrient dense! Plus, has a great carbohydrate to protein ratio to help the muscles and body recover immediately after training.

Ingredients:
– 30g Whey Protein (dark chocolate flavour best)
– 2 whole eggs
– 50g dark chocolate (ideally 85% cocoa since far healthier)
– 30g coconut flour
– 20g oats (can be gluten free oats)
– 200ml almond milk
– 1 banana
– 20g of strawberries and blueberries
– Baking powder (1/2 a teaspoon)

Method:
– Pre heat oven to 250
– Mix ingredients into a bowl (whey, eggs, coconut flour, oats, almond milk and ½ a tsp of baking powder)
– Mash a banana and add to mixture
– Whisk until mixture is light and almost frothy
– Add more almond milk to achieve the right consistency, like batter
– Then add dark chocolate and berries into the mixture
– Line loaf tin with greaseproof paper or coconut oil
– Pour in the mixture
– Place the loaf tin into oven and cook for 40-60 minutes (if you have a good oven it may be shorter so be sure to pay attention to your loaf whilst cooking and use a toothpick or knife to check as it’s baking)
– Remove, top with a few berries and enjoy

Nutritional Information (for 1/6)
– 190 Calories
– 21g Protein
– 38g Carbohydrates
Serving suggestions:

*Also goes very well with natural yoghurt. Especially if you find the texture too dry, this balances it out perfectly.

*Note: A little science to finish Some people are concerned about eating too many carbohydrates but the truth is immediately after training you can pretty much eat what you want and it won’t be stored as fat! It will only be used to help the body recover. This is because your muscles are depleted and your insulin sensitivity (how we absorb and use carbohydrates) is elevated so anything we eat is absorbed like a sponge by the muscles. Don’t believe me check out this study below Basically if you’ve trained hard, go home, eat and enjoy this completely guilt free. You’re body will actually thank you for it

References:
Veikko A. Koivisto, Hanele Yki-Järvinen andRalph A. DeFronzo (1986) “Physical training and insulin sensitivity” Diabetes/Metabolism Reviews, Volume 1, Issue 4, pages 445–481, 1986

Almond Butter Dark Chocolate (wherehavethesebeenallmylife) Brownies!

Almond Butter Dark Chocolate Brownies!
Almond Butter Dark Chocolate Brownies - EatYourselfWell
These are SOOOOO delicious, made with whole, real ingredients, gluten-free, and couldn’t be easier to make! I like them made with 1/2 cup sugar, but if you like sweeter brownies, you can use the higher measure. Feel free to add coconut flakes, walnuts, or other ingredients – this is a great base for experimentation!

Mix together in bowl:

2 cups almond butter
3 eggs (I have heard that vegan egg substitutes work great; I have not tested them)
1/8 cup pure cacao or cocoa powder
1 tablespoon vanilla extract
1/2 – 1 cup coconut sugar
1/2 cup coconut milk
1/2 tsp sea salt
1 tsp baking soda

Then, stir in:
2 bars 70%+ cacao, roughly broken (I love Theo’s because it is organic and fair trade … and delicious!)

NOTE: use chocolate chips only as a last resort – they tend to melt into the batter and get lost, while the larger chunks make great chocolatey bits in the brownies!

Spread into 13 x 9 pan lined in parchment paper. Bake in 325 degree oven for 25 minutes or until firm, and top bounces back when touched.

If desired, garnish with homemade cocoa sugar: use a Vitamix to blend together 1/4 cup coconut sugar with 1/4 cup cocoa powder until super-fine (will start to float out the top of the blender vent holes). Sprinkle through fine mesh sieve onto brownies.

Cucumber Bruschetta Bites

Cucumber Bruschetta Bites - Eat Yourself Well

Cucumber Bruschetta Bites

Do you love the taste and crunch of bruschetta, but want to avoid bread? Give this simple recipe a try – you’ll be surprised!

Ingredients

3 large organic tomatoes
3 oz mozzarella cheese
2 tsp organic olive oil
6-8 organic basil leaves
Salt and pepper to taste
Two large organic cucumbers
1 tsp balsamic vinegar (optional)

Directions

Slice the tomatoes and mozzarella cheese into a tiny dice, and place into a bowl. Slice basil leaves into thin strips, and add to the bowl. Sprinkle with olive oil, salt and pepper and set aside.

Slice cucumbers in half lengthwise, and again across, to make 4 pieces. Use a spoon to remove the seeds (Do not discard! Add to smoothies, or plant to get MORE cucumbers!) to make a cucumber “boat,’ or slice across the cucumber to make discs.

Pile the tomato mixture into the cucumber boats or onto the discs, and serve!