Side Dishes

Cauliflower Rice

Ingredients:

Cauliflower

2 tsp olive oil

Directions:

Rice Cauliflower by either pulsing a food processor or gradating it.

Cilantro Lime Cauliflower Rice

Head of cauliflower (riced) by either grating or run through food processor.

½ cup freshly squeezed lime juice

1 tsp salt

3 TBSP Cilantro chopped

In skillet sauté cauliflower until tender, stir in juice, salt and cilantro.  Serve

Cauliflower Tortillas

Ingredients

¾ a head of cauliflower riced

salt and pepper to taste

instructions:

Rice Cauliflower, microwave for about 1 minute, then removed and place between two dish towels and push out the extra water, place in bowl and add eggs, salt and pepper.

On a baking sheet place parchment paper spread the mix out thin and bake at 350 till starts to brown flip and cook about 15miutes total cook time.  Remove cool and enjoy.

COCONUT LIME CAULIFLOWER RICE

Ingredients:

14 oz. cauliflower, riced

2 ½ T. chopped green onion

½ fresh Lime juice

¼ C. water with better then bullion chicken

¼ tsp. coconut extract (sugar free)

Salt & pepper, to taste

Olive oil cooking spray

Directions:

Place onion, juice salt and pepper into a sauce pan add rice, water and bullion, extract, and cook till water is cooked off place in fry pan and cook till rice is browned.

Cauliflower Hummus Dip

1 head of Cauliflower (chopped)

Chicken stock

Fresh Lemon Juice (1/2 the lemon or to taste)

2 tsp olive oil

1 TBSP roasted Garlic

Salt and pepper and other spices to taste

Fresh herbs

Put raw chopped cauliflower in pan and add ½ cup or at least to cover it of chicken stock.  Bring to boil and simmer to tender (covered).  Allow to cool, put in food processor or blender, and add rest of ingredients.  Whip until it is very smooth puree. 

Fried Rice cauliflower

Ingredients:

1 head cauliflower riced

1 package, shitake mushrooms

6 green onions

1 tsp fresh ginger, minced

3 Tbsp. coconut amino (optional)

3 eggs

Grapeseed oil

Meat of choice

Place rice, mushrooms, onions, ginger into a fry pan and cook, scramble the eggs and combine everything into a large fry pan and cook till rice is browned.

Oven baked Cauliflower florets

1 head of fresh cauliflower into florets
1-2 tsp. olive oil
1-2 tsp  garlic powder
1-2 tsp chili powder
sea salt
fresh black pepper to taste

Preheat oven to 450 degrees, take the florets put in large bowl combine oil, pours salt and pepper mix well, place on baking sheet and bake for 10-15 minutes until cauliflower is browned and cooked.  Can also cut into steak slabs and done on grill.

Cauliflower Bread Sticks

Ingredients:

1 head of cauliflower

1 tablespoon of oregano

1/2 tablespoon of basil

1 tablespoon onion powder

1/2 tsp red pepper flakes

2 eggs

Salt and pepper to taste

 Directions:

Rice Cauliflower microwave for 1 minute, remove place between two dish towels and press out the water.  Add oregano, basil, onion powder, flakes, eggs, salt and pepper to taste, mix well.  Place on baking sheet press but make thicker then tortillas, pre-cut into sticks, bake at 375-400 degrees till brown on top, flip and cook till other side is brown.  About 20 minutes.

Cauliflower Popcorn

Ingredients:

2 C. Cauliflower cut in bite-sized chunks

1 tsp. olive oil

Seasonings of choice, to taste

Directions:

Take cut cauliflower oil and seasoning place in bag or bowl mix well spread out on a baking sheet bake at 425 for 15-20 minutes, cauliflower should be brown and crispy.

Cauliflower (potato) Salad

Ingredients:

1 head cauliflower

2 stalks celery, diced

¼ onion (your favorite one)

1 TBS fresh parsley chopped

2 eggs hard boiled shelled and diced

2 TBSP WF mayo

Sea salt and pepper to taste

Directions:

Chop cauliflower and boil until tender but not soft.  Remove from heat and place in cool water, take remainder of ingredients mix well then add cauliflower chill and enjoy.

Buffalo Cauliflower

1 head Cauliflower

Franks red hot sauce use what you want

Salt and pepper to taste

Directions:

Preheat oven to 450 degrees, bake cauliflower till crispy, remove from oven and place sauce over them to taste.  Try dipping in WF Blue cheese dressing.

CARAMEL CAULIFLOWER POPCORN

Ingredients:

2 C. (7 oz) cauliflower florets bit size

1 T. Walden Farms caramel syrup

2 tsp. olive oil

Salt, to taste if you want salted caramel cauliflower popcorn

Directions:  Preheat oven to 425 degrees, place everything into a bag mix well lay out on baking sheet and bake 15-20 minutes till browned.

Zucchini Chips

Slice zucchini very thin ¼ inch is the best

2Tbsp. Lemon Juice

2Tbsp. Olive or Grapeseed oil

Bake at 450 degrees

Toss zucchini with oil, lemon juice and seasoning.  Spread out in a single layer on a pan.  Roast 7 minutes, turn and roast another 7-8 minutes.

Zucchini Chips

Slice Zucchini very thin

Sprinkle olive or grape seed oil over them

Season to your liking

(salt pepper, red pepper even garlic)

Bake at 400 Degrees till light brown about (15 min) These can also be done at 200 degrees for well over an hour.

Zucchini Tots

1 cup zucchini, grated

1 egg

¼ cup shaved cauliflower

Salt and pepper

For a good crunch 1 pkg of Garlic and Herb chips (crushed)

Preheat oven to 400

Spray a mini muffin pan with PAM, microwave grated zucchini and cauliflower for 30 seconds press out extra water, add egg, salt pepper and chips mix well.  Will take 15-25 minutes till they are cooked with no extra moisture in them.

Oven Fried Zucchini Sticks

2 cups of zucchini cut into fries with seeds removed

1 pkg of southwest cheese puffs (crushed)

2 egg whites

Garlic salt to taste

Preheat oven to 450

Dip zucchini into egg whites and place in bag with curls shake and place on baking sheet.  Bake for 13-15 minutes turning half way through.

Zucchini Mushroom Skillet

2 medium zucchinis diced

8oz mushrooms (fresh or can)

2 TBSP olive oil

Cook in oil in a fry pan till zucchini is soft

Roasted Spiced Mushrooms

1 pound mushrooms your choice

Cooking spray

Generous amount of your favorite seasonings

Half a fresh lemon juiced

Preheat oven to 400

Line baking pan with foil, slice mushrooms place in bag with seasonings and lemon juice, shake place on baking sheet and bake till mushrooms are brown and ready to eat. 

.

Lemon Asparagus

2 lbs. of Asparagus

1 ½ TBSP of olive oil,

salt and pepper to taste, 

½ fresh lemon squeezed

Place Asparagus, oil, salt, pepper and lemon in a bag and marinated for 1-4 hours.  Once ready to cook preheat oven to 450 degrees lay out on a baking sheet and bake for 10-15 minutes till asparagus is tender.

Lemon Asparagus on the grill

2 lbs. of Asparagus

1 ½ TBSP of olive oil,

Salt and pepper to taste, 

½ fresh lemon squeezed

Place Asparagus, oil, salt, pepper and lemon in a bag and marinated for 1-4 hours. 

Remove from bag and wrap in foil (sometimes I leave the lemon rind in the bag and transfer to the foil for a stronger lemon taste) Grill till asparagus is tender.

Mockamole “asparagus”

1 cup asparagus steamed and overcooked

1 tomato (optional) diced small

¼ c onions sweet diced

½ tsp olive oil

Squeeze of lime juice

Garlic powder, onion powder, cayenne pepper, salt and pepper to taste.

Cook asparagus place in blender and puree.  Remove from blender and hand mix the remainder of the ingredients in so it does not become over pureed.

Baked Radish Chips

10 radishes thinly sliced

1 tsp chili powder

½ tsp garlic salt

½ tsp paprika

Steam in microwave for 5 minutes place in bowl stir in spices and bake for 20 minutes at 350 degrees flipping half way through.  Golden brown color.

ROASTED RADISHES

2 C. radishes

Salt & pepper, to taste

2 tsp. Olive Oil

Directions:

Cut radishes to desired size the large the radish the longer they cook, place in bag with salt, pepper and oil (other seasonings if you choose) marinate for 1-4 hours place on baking sheet and bake at 425 degrees till tender, they should be a golden brown when done.  These can also be done on the grill just wrap in foil and grill.  This will take 20-30 minutes depending on how big the pieces are.

Turnips “Fried”

2 Medium Turnips

2 TBS olive or grapeseed oil

Salt and pepper to taste

Cut Turnips into wedges, place on baking sheet or oven safe pan, sprinkle oil and salt and pepper over the top bake at 400 degrees for 20 minutes flipping half way through, until golden brown.

Mashed Turnips

2 Medium turnips

Cut into cubes and boil.  Remove from heat once tender add favorite seasonings and mash.  You can use (I can’t believe it’s not butter spray)

Add gravy if desired. 

Gravy

1 C hot (not boiling) water into a bowl

IP Chicken Soup mix or Leek soup mix

IP potato puree

Mix by hand

Add more or less water for thickness of gravy

Roasted Cabbage Wedges

Ingredients:

2 TBS olive oil

1 medium cabbage cut into 1” by 1” pieces

Salt and pepper to taste

Directions:

After cabbage is cooked place in bag with oil, salt and pepper and spread the oil mix around evenly.

Preheat oven to 400 degrees, place cabbage on baking sheet and bake for 40-45 minutes until cabbage is tender and starting to turn golden brown.

Crispy Rutabaga

Ingredients:

1 large Rutabaga, peeled and cut into wedges

2 egg whites

2 tsp dried onion powder

1 tsp dried garlic powder

Salt and pepper to taste

WF Ketchup optional

Directions:

Preheat oven to 425° F

Peel and slice rutabaga, in a bowl combine egg whites, onion, garlic, place in bag with rutabaga and make sure the slices are evenly coated.  Take out and place on baking sheet and bake for 25-30 minutes flipping half way through till golden brown and rutabaga is tender in the middle.

Rutabaga Fries

Ingredients

1 large Rutabaga

1 TBS. olive oil

2 tsp dried onion flakes

1 tsp dried garlic flakes

Salt and pepper to taste

WF Ketchup

Directions

Preheat oven to 425

Cut Rutabaga place in a bowl with a lid or plastic bag (zip lock) put oil, onion, garlic, salt and pepper in with the rutabaga and shake until rutabaga is coated.  Bake for 25-35 minutes until golden brown flip half way through.

Kale Chips

Kale

Olive oil and Grapeseed oil spray

Sea salt to taste

Ground pepper to taste

Dash of Garlic powder

Preheat oven 250. Lightly oil a baking sheet,

Pull Kale leaves from stalk and place on baking sheet.  Spray with olive oil and sprinkle with seasonings.  Bake for 5-10 minutes, until leaves are crispy, the tips should start browning.  Remove from oven and remove from pan and cool.

Kale slaw (all phases)

Ingredients:

¼ cup olive oil

¼ cup apple cider vinegar

1tsp Dijon mustard

1pkt Splenda

1Bunch kale thinly sliced

1 medium head Red Cabbage head thinly sliced

1stalk celery, thinly sliced

½ sweet or red onion chopped

Handful of parsley leaves

Sea salt and pepper to taste

Directions: Make vinaigrette and set aside, add oil, vinegar, mustard and Splenda in a small bowl.  The kale, cabbage, celery, onion and the parsley leaves and mix with the vinaigrette, sprinkle salt and pepper over the top to taste, chill for 30 minutes and serve. 

Baked Kale Chips:

Ingredients:

1 Bunch of Kale

1 TBLS olive oil

Sea salt to taste

May add other seasonings for different flavors.

Directions:

 Preheat oven to 350 degrees:

Line a baking sheet with parchment paper.

Take kale and tear into bite size pieces, cutting them will wilt the kale and leave a metal taste. Rinse and dry thoroughly the kale and place in bowl with oil and seasonings coat evenly, place on baking sheet and bake for 10-15 minutes still edges are brown.   

HAWAIIAN COLESLAW

Ingredients:

½ C. shredded cabbage

¼ C. chopped yellow bell peppers

2 T. chopped green onion

1 T. Walden Farms Honey Dijon dressing

1 T. peach mango drink (pre-made)

Salt & pepper, to taste

Directions:

Mix Dijon dressing, and mango drink, add salt and pepper, in a large bowl add cabbage, peppers and onions mix well then pour the dressing over the top and mix well.  Chill for 30 minutes and serve.

ROASTED RED CABBAGE & FENNEL SLAW

Ingredients:

1 C. Red cabbage, chopped

1 C. Fennel, chopped

2 tsp. olive oil

garlic powder, to taste

salt & pepper, to taste

Directions: Preheat oven to 375

In a locking container place cabbage, fennel, oil and spices and place lid on and shake until even coated.  Spread out evenly on a baking sheet and bake for 5-15 minutes until it starts to turn golden brown.  ENJOY

Pickled Vegetable Recipe

Choose vegetables you want pickled

Also need:

2 jalapeno peppers sliced horizontal

Liquid:

¾ cup cider vinegar

¾ cup water

1 pinch ground coriander

1 TBSP peppercorns

2 bay leaves

½ TBSP ideal salt

2 garlic cloves peeled

1 tsp red pepper flakes crushed

Directions:  Place everything except the red pepper flakes into a stock pot and bring to a boil.  Choose which veggies you want to use such as radishes, green beans, cucumbers and place them into jars.  Once the mixture has started boiling remove from heat and gently pour mixture over the veggies.  Seal and refrigerate.

IP Broccoli-Cheese Tater Tots

INGREDIENTS
2 cups broccoli florets
couple green onions minced
1 pkg. IP Broccoli cheddar soup
1 pkg. IP Potato puree mix
6 oz. water
2 eggs
Salt and pepper
Directions:

Preheat oven to 400 degrees

Steam broccoli and puree, mix in onions, soup pure mix, water, eggs, salt and pepper to taste.  Mix until fully blended.  Spray a mini muffin pan with pam and even place the mixture, bake for 20-30 minutes until cooked all the way through. 

MANGO SALSA

Ingredients:

1/3 C. diced yellow bell peppers

1/3 C. diced tomatoes

¼ C. diced red onion

1 T. chopped cilantro

1 T. peach mango pre-made drink

Salt, to taste

Directions:

In a small to medium bowl combine peppers, tomatoes, onion, cilantro, peach drink, salt and pepper to taste mix well.  Chill for 1-4 hours.

Yellow Squash chips (summer squash)

Ingredients:

1-2 summer squash

Tsp olive oil

Salt & pepper

Choose your favorite seasonings

Directions:

Preheat oven to 200 degrees.

Thinly slice the squash place in a locking container and place oil, and seasonings seal and shake till even coated.  Place on baking sheets make sure to not overlap any pieces and bake for 2 hours.  If you are using two oven racks flip the pans around after an hour.

ZESTY WHITE CHEDDAR FRIED PICKLES

Ingredients:

Dill pickle slices or wedges

1 IP white cheddar ridges

Chili Powder to taste

¼ tsp. salt

1 Egg white

Olive oil cooking spray

Directions: Preheat oven to 400 degrees

Crush the ridges and add the salt and chili powder shake to mix well, press liquid from pickles, whisk the egg white and dip the pickles in the egg white to evenly coat, place in bag with crushed ridges and even coat.  Bake for 20 minutes depending on the size of the pickles and flip half way through.

ROASTED EGGPLANT

Ingredients:

1 eggplant

IP salt

Fresh or dried rosemary or thyme to taste

Garlic powder, to taste

Olive oil

Directions:  Cut eggplant in half lengthwise.  Place on a baking pan skin side down and cut lines into the eggplant make sure to not cut through.  Once it is cut take your salt and salt the eggplant to your liking let stand for 30 minutes This allows the salt to draw the moister out.  After 30 minutes press the extra water out of the eggplant.  Preheat oven to 400 degrees. minutes.  Once this is done place back on baking pan and brush the oil over the top and sprinkle the rest of the seasonings over the top.  Bake for 1 hour, you know it is done when it falls in on itself.  Remove and let stand for 20 minutes and enjoy.

Vegetable Soufflé-(Phases 1-4)

Ingredients:

4 egg whites
2 cups of your favorite vegetable(s) shredded
1 packet of IP Maple Oatmeal
Olive oil
Seasoning, to taste such as garlic, onion, salt and pepper

Preparation:

Preheat oven to 350 degrees.  Puree oatmeal mix to fine powder.  In a large bowl place veggie with spices.  Take the powdered oatmeal sprinkle into greased dishes and shake around removing excess by dumping onto veggies. Take any remainder oatmeal and place in with veggies and spices and mix well coated completely.  Whisk egg whites till stiff and add to veggies mixing well.  Bake for 20 minutes or until firm.

PICO DE GALLO SALSA

Ingredients:

1 ½ C. diced fresh Roma tomatoes

1 C. diced yellow or red onion

2/3 C. chopped fresh cilantro

1 - 2 jalapeno, seeded and finely chopped

Juice of ½ lime, or to taste

Sea salt, to taste

Chop everything and mix well.  You do not want it pureed so if you use a food processor pay attention.

CHIMICHURRI SAUCE

Ingredients:

1 C. fresh Italian parsley

1 C. fresh cilantro

3 - 4 garlic cloves

2 T. fresh oregano leaves

½ C. olive oil

2 T. apple cider or white vinegar

1 tsp. sea salt

¼ tsp. freshly ground black pepper

¼ tsp. red pepper flakes

Directions:  In a food processor or blender combine ingredients to the Constance you like and serve.

TZATZIKI SAUCE

Ingredients:

1 medium cucumber

1 ½ tsp. salt

½ C. WF mayo (any flavor)

¼ tsp. minced garlic

2 ¼ tsp. lemon juice

Chopped fresh dill to taste

Directions: 

Peel and cut cucumbers in half lengthwise and remove seeds.  Sprinkle salt over and let stand for 30 minutes to draw the moisture out.  Gently press between two paper towels to remove water.  Cut cucumber into chunks that will fit in a food processor and puree with the mayo, garlic, lemon juice, and dill.  Let chill for 1-4 hours and enjoy.

MARINARA SAUCE

Ingredients:

28 oz can Peeled Whole Tomatoes (no sugar added)

2 T. tomato paste

1/4 tsp black pepper

1/2 tsp red pepper flakes (optional)

1 tsp onion powder

1 tsp garlic powder

1 tsp dried basil

1 tsp dried oregano

1 tsp dried parsley

Salt and pepper to taste

2 T. IP Italian Dressing (or apple cider vinegar)

2 T. olive oil

Directions:

Remove tomatoes from water but save the water, puree tomatoes with the paste and place in a large sauce pan.  Combine red pepper flake, onion and garlic powder, basil, oregano, parsley and salt and pepper to taste.  Bring to a boil on medium high heat, once boiling drop to a low heat and allow to simmer for 25-30 minutes.

May cook ahead of time and keep in fridge for 2-3 days or freeze till ready to use.