It's Basically Mac-N-Cheese That Makes You Skinny

I am not living in a dream world. Ok, maybe most of the time -- but thankfully, this is REAL. That title was not click-bait . . . I meant it. 

I made this delicious cauliflower dish and it tastes like macaroni and cheese. I'm obsessed and eat it for like, breakfast, lunch and dinner now.

"Skinny" for me means healthy. I changed the meaning and added some real depth. I'm not a low calorie eater really. I eat light when I eat "heavier" more savory meals because I like to feel light. I eat meals packed with nutrition to make every bite count. I don't eat for the sake of eating. I eat because I enjoy it and I need to have major energy to live the life I live. I need focus and stability and I make sure my food gives me that. You can bet if I eat a cheeseburger (I mean the real deal, greasy, cheesy, and a BUN) I will need a nap asap. My body responds to that and so does yours. If you're not a healthy eater, per se, this feeling doesn't really get triggered in that way. And that's ok, because you're more conditioned. BUT think of the energy you could tap into if you pack your foods with nutrients!!

My goal for every recipe I share here is to do just that. Make it as nutritious as possible so that what you're eating is working for you. NOT against you. And I obviously try to make it as healthy as possible. 

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On our continent we eat between 15.5 and 19.8 pounds of pasta per person, per year (according to the National Pasta Association). That's a lot. And there is nothing wrong with that. Pasta is HOME. Pasta is delicious. There is a time and place for pasta and you should enjoy every last little bite. I LOVE PASTA. And I am not ashamed of that. I eat my fair share of pasta so I'm not here (and never will be here) to tell you NO PASTA. Because that is SILLY. 

But, pasta enjoys my body just as much as I enjoy it. I like to be pretty lean so in order to do that. . . me and pasta, well, we can't see each other every night. I like to stick to a whole grain version once a week for dinner (through the weeknights) for me and my husband. And, on the weekends, I probably have a real pasta dish at some point. That means, the rest of the time, I need a substitute for my favorite food (group?). 

Insert cauliflower and its life changing texture. Keep reading for this delicious veggie edition/spin of the traditional mac-n-cheese we all love. 

You will need. . .

• 2 medium heads cauliflower, chopped into 1" pieces (about 10 cups) or TJ’s has already “riced” cauliflower (get a grater here)
• 1/2 c. sour cream 
• 2 c. mozzarella (full-fat)
• 1/2 c. pecorino or parmesan
• ½ tsp. turmeric
• ¼ tsp. garlic powder
• ¼ tsp. pepper
• 1 c. half & half
• himalayan salt to taste
• 3 tsp’s of grass-fed ghee or butter
• Optional: A handful of cheddar cheese, handful of sautéed spinach or breadcrumbs

What to do. . . 

1. Steam the cauliflower at least 15 minutes until soft
2. Drain cauliflower and “squeeze” excess water out by using a cloth or paper towel (just push the cauliflower in)
3. Mix the cauliflower, cheeses, sour cream, and spices in a large bowl.
4. Move mixture to large pot and cook on medium heat for 2–25 minutes. Stirring occasionally. Taste throughout and add spices and cheese or half & half if needed. 

Notes: I prefer organic brands (of dairy especially) because they leave out to weird hormones and antibiotics. 

I also LOVE to add other veggies to this dish. 

ALWAYS use full-fat dairy because if it's not full-fat, they've replaced the fat with SUGAR. 

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I'd love to hear about your experience with this dish! Please try it out and leave a comment below and/or tag @kaleorwhale & #kaleorwhale on Instagram!

xoxo

slow cooker lean pork tacos

Ingredients

Fresh ingredients are preferred but if you can't find the chilies in your local market, you can use canned.

6 cloves garlic

2 to 3 chipotles in adobo sauce

3 whole ancho chiles

3 whole pasilla chiles

1/2 medium white onion, roughly chopped (I used onion powder because I hate onions)

1 tablespoon turmeric

3 tablespoons extra-virgin olive oil

2 tablespoons honey

1 tablespoon cider vinegar

Pink Himalayan sea salt (use sparingly to taste)

2 teaspoons dried oregano, preferably Mexican

3 3/4 cups low-sodium organic chicken broth

4 pounds pork loin, cut into chunks

Freshly ground pepper

2 bay leaves

1 cinnamon stick

Low-carb whole grain tortillas, warmed, for serving or Lettuce Wraps

Assorted taco toppings, for garnish - I used shredded cabbage and fresh salsa

Directions

Add the pork loin to crock-pot, add garlic, trimmed chilies, chipotles, turmeric, honey, vinegar, oregano, bay leaves, cinnamon stick, sea salt, peper, olive oil, onion, and chicken broth. Cook on high for about 5 hours until cooked thoroughly. 

Discard the bay leaves and cinnamon stick. Shred the pork with 2 forks; season with salt and pepper. Serve the shredded pork in the tortillas, along with toppings.

Original recipe here - this one has been modified for preferences and nutrition.  

savory chicken recipe you need to own

Easy chicken recipe

1 whole chicken (broiler/fryer) cut into 8 pieces

1/2 cup plus 2 tablespoons olive oil

10 sprigs fresh thyme

40 peeled cloves garlic

1 tspn dried rosemary

1 of basil

Preheat oven to 350 degrees F.

Season chicken with salt, pepper, parsley. Toss with a 2 tablespoons olive oil and brown on both sides in a wide fry pan or skillet over high heat to brown. Remove from heat, add oil, thyme, rosemary. basil and garlic cloves. Cover and bake for 1 hour or until done - do not under or overcook, all ovens vary.

Remove chicken from the oven, let rest for 5 minutes and serve with a green veggie.

kow style chicken pot-au-feu

Using fresh ingredients is key here - I used a combination of fresh and dried herbs.

2 large chicken breasts shredded

1 bunch fresh parsley

1 tblspn ground turmeric

1 tblspoon rosemary

6 cups organic low-sodium chicken broth

1 cinnamon stick

zucchini - 3

10 mushrooms

one handful of snap peas

1 handful of shredded cabbage

1 teaspoon black peppercorns

1/2 teaspoon coriander seeds

Pink himalayan sea salt (to taste)

3 small leeks, outer leaves peeled, halved lengthwise

2 handfuls of baby carrots

6 diced celery stalks

1 whole chicken

2 tablespoons extra-virgin olive oil & or coconut oil (I mixed the two)

1 pound winter greens (such as Swiss chard or kale), torn

Freshly ground pepper

3 cups chicken broth

Boil the chicken pieces in one cup chicken broth. Shred with a fork.

Add all ingredients EXCEPT shredded cabbage, mushrooms, and zucchini to crock-pot and cook on high for 3 hours. Toss in the mushrooms, zucchini and cabbage and cook for 1 more hour.

Original recipe found here - this recipe has been modified for nutrition and preferences.

the most nutritious chicken salad recipe ever

Chicken salad is one of my all time southern favorites. Unfortunately, it is so full of calories that I can only have a little before my stomach is hurting and I’m bloated. Nevertheless, I always order it if it’s on the menu because it’s so delicious. So, I came up with this…

This is my lower calorie version — it just so happens that it’s actually good for you too! The perks of making a big batch of chicken salad is that it stays delicious in the fridge for a few days. This recipe feeds five (or feeds you five times). I LOVE celery and always put extra, but feel free to modify to your liking.

All of my ingredients are sustainable, organic, and as fresh as possible. This is key is retaining the full flavor.

What you will need:

Organic Greek Yogurt (approx 7-10 oz depending on how creamy you like it)

Celery (approx 5 stalks)

Red Grapes (approx 20 – I used white grapes this round because I couldn’t find red)

Turmeric (super nutritious and masks the yogurt tartness) 2 tspsn

Lemon Juice a few heavy squeezes

Lime Juice a few heavy squeezes

Almonds (I used Marcona) approximately 20

Onion Powder to taste

Salt & Pepper to taste

2 Boneless Skinless Chicken Breasts

Avocado Oil (optional)

Organic Chicken Broth (low sodium) enough to boil chicken

Boil the chicken in chicken broth for approximately 20 minutes. While boiling – dice your celery, grapes and almonds. When the chicken is completely done (don’t overcook, but PLEASE don’t undercook), spray with avocado oil (optional) and use a fork to shred the chicken into very small pieces.

Mix the first nine ingredients together in a large bowl. The amount of any of the seasoning depends on your taste. If you still taste the tartness of the yogurt, add more onion powder and/or turmeric.

If the chicken has cooled enough, combine the ingredients in one large bowl. Taste, and adjust ingredients as necessary. For best results, refrigerate for one hour before serving.

Voila!

a complete breakfast

I love mornings that I get to start slow and snack on healthy treats. My ideal morning booster “break-the-fast” is an egg scramble with tons of green veggies. But most mornings I don’t have the time to chop veggies and stir up eggs. Replacing the fat and protein in an egg with a fast breakfast can be a little tricky. Most people would tell you to have a yogurt or some type of cheese. I don’t believe starting your day with dairy is the best route – or atleast – it has not been for me.

My go to? Avocados. Avocados are THE perfect food. I would still eat them if they were $10 a pop.

Avocado stuff (according to me and my many research on this incredible fruit over the years;

• The Avocado is Incredibly Nutritious
• Contain More Potassium Than Bananas!!
• Loaded With Heart-Healthy Monounsaturated Fatty Acids
• Loaded With Fiber
• Eating Avocados Can Lower Cholesterol and Triglyceride Levels
• People Who Eat Avocados Tend to be Healthier

Need I say more? More on Avocados HERE (if you must).

hehe!

Ok, so lets talk berries. Antioxidants and brain power. Just go ahead and eat blueberries everyday because (according to Scientific American and others) they can enhance your memory.  I’ve always believed in the power of food, but this just blows my mind.

Life has been a little crazier and seems to only be speeding up this year. I keep my system clean by drinking Tiny Teas (not a promotion, I just LOVE the stuff). Eating healthy is my life — but even I get a little bogged down and bloated because of travel and lack of routine. This tea seriously helps me stay on top of my game, keeps my skin clear and tummy flat. My favorites are the Anti-C and the Gluten-free Tiny TeaTox.

So now that you’re armed with the knowledge to eat a quick healthy breakfast.. Stock up on this stuff so you have it ready when you wake up late! I’ve been known to eat my avocado straight out of the shell with a spoon. No excuses!

What is your favorite breakfast?