Meatless Monday Cauliflower Mashed “Potatoes”

Meatless Monday Cauliflower Mashed “Potatoes”

Love mashed potatoes but haven’t found a healthy replacement? Well here you go! These mashed “potatoes” are made from cauliflower and can cut about 200 calories from the favored dish.


What you’ll need:

2 large heads of cauliflower, cut into small florets

1/4 cup mayo

1/4 cup ghee

1/2 teaspoon himalayan salt

1/4 teaspoon ground white pepper

nutmeg grating


1. Place the cauliflower florets into a steam basket and cook over salted boiling water until really tender, about 8 to 10 minutes. Remove from heat and let cool slightly.

2. Squeeze as much water out of the cauliflower as you possibly can, then transfer it to the bowl of your food processor.

3. Add mayo, ghee, salt, pepper and nutmeg and process until smooth and creamy. Stop to scrape the sides as needed.

4. Serve hot with a dollop of ghee and chopped herbs.

Workout Wednesday Static vs. Dynamic Stretching

Workout Wednesday Static vs. Dynamic Stretching

Ever wonder what stretching you should do and when? Follow this week’s Workout Wednesday for tips on when to do dynamic vs. static stretching.

September 19 - Dynamic and Static stretching

Meatless Monday Collard Mac

Meatless Monday Collard Mac

As fall rolls in, we will be experiencing those crisp nights soon! There is nothing better than some warm mac and cheese to warm you up on those nights. Try this Collard Mac and Cheese!


What you’ll need:

8 ounce whole-wheat elbow noodles

4 ucps chopped collard greens

1 3/4 cups low-fat milk, divided

3 tablespoons all-purpose flour

1/2 teaspoon salt

1/4 teaspoon ground pepper

1 cup shredded extra-sharp cheddar cheese

2 ounces reduced-fat cream cheese

2 teaspoons white-wine vinegar

1/4 cup panko breadcrumbs, preferable whole-wheat

1 tablespoons extra-virgin olive oil

1/2 teaspoon paprika


1. Bring a large pot of water to a boil. Add pasta and collards and cook according to the pasta package directions. Drain.

2. Meanwhile, heat 1 1/2 cups milk in a large broiler-safe skillet over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; reduce heat to medium-low and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and whisk in cheddar, cream cheese and vinegar until the cheese is melted. Stir the pasta and collards into the sauce.

3. Position rack in upper third of over; preheat broiler to high.

4. Combine breadcrumbs, oil and paprika in a small bowl. Sprinkle over the pasta. Broil until godlen brown, 1 to 3 minutes.

Workout Wednesday 10 Round Workout

Workout Wednesday 10 Round Workout

Attack this 10 Round Workout back to back with no stopping to build full body strength. Complete 5 rounds of workout 1 and 5 rounds of workout 2 with no hesitation.

September 12 - 10 levels

Meatless Monday Mediterranean Cabbage Roll

Meatless Monday Mediterranean Cabbage Roll

Cabbage is actually one of the oldest vegetables dating back to the 1600s. They were doing something right back in the day, because this vegetable is absolutely packed with Dietary Fiber, Vitamin C, Vitamin K, Folate, Potassium, Manganese, Vitamin A, Thiamin, Vitamin B6, Calcium, Iron and Magnesium and more! Check out this recipe for Mediterranean Cabbage Rolls.


What you’ll need:

4 1/4 cups water, divided

8 large green cabbage leaves

3/4 teaspoon salt, divided

1 cup whole-wheat couscous

2 tablespoons olive oil

4 cloves garlic, minced

4 cups chopped plum tomatoes

2 teaspoons red-wine vinegar

1 teaspoon sugar

1/4 teaspoon ground cinnamon

1/3 cup crumbled feta cheese

3 tablespoons chopped kalamata olives

2 tablespoons chopped fresh mint


1. Bring 2 1/2 cups water to a boil in a large skillet. Add cabbage leaves, cover reduce heat to medium-high and simmer until softened.

2. Bring 1 1/2 cups wat4er and 1/4 teaspoon salt to a boil in a small saucepan. Stir in couscous, cover and remove from the heat. Let stand for at least 5 minutes.

3. Transfer the cabbage leaves to a clean work surface to cool. Discard the water and dry the pan.

4. Heat oil in the skillet over medium heat. Add garlic and cook, stirring often, until fragrant about 30 seconds. Add tomatoes, vinegar, sugar, cinnamon, the remaining 1/2 teaspoon salt and the remaining 1/4 cup water. Cover and cook, stirring occasionally until the tomatoes are mostly broken down 8 to 10 minutes.

5. Meanwhile stir feta, olives and 2 tablespoons mint into the couscous. Mount about 1/2 cup of the couscous mixture at the stem end of each cabbage leaf. Roll into a bundle, tucking in the sides.

6. When the tomato sauc e is ready, add the cabbage […]