Cauliflower Pizza Crust

cauliflower pizza crust

I keep seeing cauliflower pizza’s all over pinterest, instagram etc and I think I attempted to make one for all the wrong reasons. I felt like pshh yeah I can totally make one of those too – a wheatless pizza crust- yep I got this! I’m not gonna lie to you and tell you that this was ridiculously easy to make. Or try to decieve you with my beautifully lit photos – I’m not gonna lie – you can’t pick up a slice of this pizza like your everyday pizza. It definitely had to be enjoyed with a fork (and knife) in hand. I will say that I was surprisingly pleased with the taste. And although the “dough” didn’t really achieve that classic pillsbury-dough-boy texture I was still gravy with how it turned out. Would I make it again?? Maybe my healthy pizza muse will strike again, but it was just nice to try it out – and now I can scratch it off the list and now I have earned the honest bragging rights to tell people “yeah I’ve made that before”…no but seriously don’t we all know those people??

Anyway if you want to join the club and give it your best shot this is what I did! My husband actually really liked it and ate the little personal-sized pizza for dinner!

califlower in bowl

Break up/ chop a fresh cauliflower head.

 

califlower rice

Use a high-speed food processor to pulse your cauliflower into a rice-like texture. Then mix with all the other ingredients listed below and bake for 30 mins at 45o degrees Fahrenheit.

califlower pizza crust 2

While your crust is baking, broil or sauté your choice of veggies before adding to your pre-baked pizza crust. I also topped mine with some grilled chicken for added protein! You can try adding avocados, greek or spanish olives, a fried egg (another pinteresty one), also arugula looks really pretty on pizzas (and has a nice sharp taste)!

califlower pizza crust recipe

 

Have you tried making the cauliflower pizza crust? Or another recipe you’ve seen on pinterest? 

your-trainer-Engrid

How-To: Multi-Dish Chicken Marinade Prep

I get a lot of questions from my clients on how to prep chicken. I am very particular about my chicken – I’m not about sacrificing taste just to be “healthy”. People often think that healthy is synonymous with bland tasteless food.

For example, my husband has a co-worker who’s always trying to lose weight, so he goes on kicks where he’ll bring an entire head of broccoli to work, to eat just plain and raw. I don’t know about you but I wouldn’t last long doing that (not that I’m against eating raw veggies).

The point is – in order to stick with a change it has to be realistically sustainable! You can’t realistically expect yourself to eat heads of raw broccoli day in and day out – sooner or later you’re going to revert back to your old ways – because let’s be honest that just sounds torturous! It’s all about how you prep it!

So here is how I prep my chicken. I like this recipe because the chicken is flavorful yet versatile – you can use it in tacos, salads, wraps, adding any extra seasonings or sauces it really can be used in any flavor dish!


 

These are the measurements I use for 6 chicken breasts (about 3 pounds).

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Liquid Ingredients for the Marinade:

  • 1/2 – 3/4 C Worcestershire Sauce (low-sodium)
    — I couldn’t find it last time I went to the store so I got the regular one instead.
  • 1/4 C Pure Lemon Juice
  • 1/8 C Red Wine Vinegar
  • Couple Splashes of Liquid Smoke (optional)

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Dry Ingredients for the Marinade:

  • 1 TBS Black Pepper
  • 1 TBS Parsley
  • 1 TBS Garlic Powder
  • 1 TBS Ground Mustard
  • 2 tsp Onion PowderIMG_3799

Method:

1. In a large mixing bowl, place an open large ziploc. Add and mix all your dry ingredients in the bag. Set aside.

2. Mix all your liquid ingredients in a small jar and set aside.

3. Trim your chicken breast (if necessary) and place each one into your open ziploc bag, lining your mixing bowl (I do this to avoid messes incase the bag leaks!)

4. Pour liquid ingredients into ziploc bag. Seal the bag and mix thoroughly (you may want to use an additional ziploc bag just to be sure to avoid leaks!)

5. Once you’ve mixed everything thourouly allow mixture to marinate for atleast 30 mins before grilling/baking.

 

To Bake Chicken:

  • Preheat oven to 350 F
  • In a small/medium sized pan, on medium heat, sear each side of the chicken for a few mins (this helps seal in the juices, similar to the effect you’d have if you grill the chicken).
  • Place chicken in a glass dish – give your chicken a handful of  distributed pokes with a fork to ensure even cooking. (only do this step when baking – do not do this if you are grilling your chicken as it will cause it to dry out – letting all the juices seep out!)
  • Bake in oven for 30 – 35 mins. I usually check mine around 25-28 mins – to check simply cut into the chicken at the thickest part. The chicken is done once it is no longer pink!Just be cautious not to over cook your chicken – to me theres nothing worse than overcooked dry chicken! Let it sit and cook for a few mins. Personally I like to shred mine and store for the week for easy meal prep!

 

Turkey Meatballs & Zoodles

I make these mainly for my husband who likes to stash em in little ziplocs for easy grab-and-go lunches during the week! He eats em plain but with a little extra effort they can actually be made into a legit meal! I found my hand-held microplane spiral cutter  at Bed Bath & Beyond, but I checked Amazon and there are many different kinds – I usually like to opt for ones with triple digit customer reviews & high star ratings 😉 But this does the job and makes the zucchini into “noodles” or zoodles to be more precise (come on that must be a hashtag by now). Try this recipe out for a healthy spin on an old favorite – I like to throw freshly chopped onions in with the sauce too!

microplane spiral cutter

turkey meatballs_liveng proof_0355

turkey meatballs_liveng proof_0365

turkey meatballs_liveng proof_0364


Ingredients:

1.5 pounds extra lean ground turkey breast
2 egg whites
1/2 cup toasted wheat germ
1/4 cup rolled oats
1 tablespoon whole flaxseeds
1 TBS mrs. Dash all-purpose seasoning salt free
1 to 2 teaspoons Italian seasoning
2 tsp garlic powder (salt free)
2 tsp black pepper

Method:

Step one:
Preheat oven to 400°F coat a 2 quart baking dish with cooking spray (I use canola oil spray)

Step two:
Place all the ingredients in a large bowl and mix together well with a spatula or your hands shape the mixture into your 16 to 20 golf-ball sized meatballs and place them in baking dish.

Step three:
Bake for 7 minutes. Turn the meatballs, then bake for 8 to 13 minutes longer or until no longer pink (I usually bake for 11 -12 mins longer
).

3 meatballs:  211 kcal / 37.5 g protein / 9 g carb / 4.5 g fat


If you’re short on time and want a great low-sodium option pasta sauce I recommend Mario Batali’s Tomato Basil Pasta sauce. It only has 7 ingredients (I’m a fan that I can pronounce all of them) and no preservatives!

San Marsano Imported Italian Plum Tomatoes
Fresh Red Onions
Fresh Carrots
Extra Virgin Olive Oil
Fresh Basic
Fresh Garlic
Sea Salt

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Inspired by a recipe from Gregg Avedon’s ‘Muscle Chow’ 

Clean & Refreshing Alkaline Kale Salad

If you’re into living a healthy lifestyle chances are you’re also into kale. I’ve been on a kale salad kick recently… I seriously just can’t get enough of this particular dish. I  love experimenting and  discovering new ways to eat this superfood, which is actually how I invented this salad (ok – invented is a bit of a stretch but just go with me here). I was looking for a new salad dressing and came across one that sounded appetizing but I didn’t actually have all the ingredients listed on hand (I always use recipes as suggestions anyway) so I did what any of us would do, threw together my own version. Now, I’m no Julia Child, but I’d go as far to say that I think she’d even be pleased with this result.

clean_refreshing_alakaline_kale_salad

I also love kale in sautés, salads, wraps, soups, chips, smoothies, and juices! I’m a huge fan of how versatile this particular dark leafy green is; from savory marinades and homemade sauces, to sweeter tangier flavors like this salad…you just can’t go wrong!

Regular intake of kale has been shown to stimulate antibody production, boost anti-oxidative capacity, drastically lower bad (LDL) cholesterol, and increase good (HDL) cholesterol!1 Seriously what’s not to love about this food! It belongs to the family  Brassica oleracea, which includes brussels sprouts, collard greens, and cauliflower to name a few!

clean_refreshing_alakaline_kale_salad_1

 

Clean & Refreshing Alkaline Kale Salad Dressing:
2 TBS Pure Lemon Juice
1 TBS Liquid Amino’s
1/2 TBS (OR 1 -2 packet(s) of Organic Stevia *or Honey
1 TBS Nutritional Yeast

 

Kale Salad:
2 Handfuls of Kale (chopped)
blueberries
strawberries
slivered almonds  (or chopped pecans/cashews)
cucumber
radishes
celery
**optional if you don’t have access to fresh strawberries: red grapes (halved)


My actual salad varies with whatever I have on hand! But you need something sweet to balance out the savory and I find that either red grapes or ripe strawberries really do the trick!

I throw all the ingredients into a big zip lock and shake it to distribute the dressing evenly! Top with grilled chicken breast, or your choice of protein, or enjoy all on its own! I like to also add a dollop of pine nut hummus into the mix!

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Enjoy!
your-trainer-Engrid

 

 

 

1.  http://nutritionfacts.org/video/smoking-versus-kale-juice/

Lean & Green Turkey Burgers!

Lately I’ve been eating grilled chicken like its my ‘yob’. We usually grill on Sunday and by Wednesday/Thursday we’re at it again (still not sure how two people eat as much as we do, cause I feel like I’m always going grocery shopping). Also, I say “we” but let’s be real, this guy is the one doing all the grilling. I mean why get in the way of a good thing right?  Pretty sure he’s got the whole grilling thing on lock.

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Anyway, grilled chicken breasts are a staple in my diet…but variety is the spice of life! That being said, I’m working to apply this to my own life becuase I can eat the same thing day in and day out for a while. And although I would say what I eat is balanced, I do have a tendency to get stuck in food ruts. But I can only eat the same thing for so long, once that craving for something different strikes, its like nothing I’ve been eating is satisfying anymore.

Turkey burgers were long overdo for another debut, seeing as they’ve been out of the rotation for a while. Burgers always remind me of  summertime. I know, I know… it’s barely even spring, but who says you need summer weather to eat summertime foods?? I laced these with arugula, diced bell peppers, onion, and spices so they are bursting with flavor and texture. Not gonna lie, I make a mean burger and here’s how I did it:

TURKEY-BURGERS

Ingredients:
1 lb 99% fat free Ground turkey mixed with:
1/4 cup egg whites
2 TBS olive oil
2 tbs cut chives
1tbs minced garlic
Generous handful of finely diced: yellow onion, green and/or red bell pepper, and jalapeño (optional)
black pepper
parsley
basil
fresh thyme
Big handful of fresh arugula (I like to tear it up a bit, by hand)

Create burgers (I made 5). Cook on medium heat for about 8mins on each side, or until fully cooked (juices should run clear)!

Serve over a bed of spinach & sautéed mushrooms & brussels.

 

What’s your favorite burger recipe?? I’d love to hear 😉

your-trainer-Engrid

Paleo Puteo Rican Plate

Hey Everyone!

As you may know I’m not a practicing paleo but I had to try making this dish after a friend described the ingredients to me! The recipe calls for coriander which I have in my collection of spices but honestly had never used, until now. I got that same feeling when you find a twenty dollar bill in your winter coat from last season…coriander where have you been all my life?! I don’t actually have a grinder (pepper-mill) so I had to make do (aka put coriander into a ziploc, wrap in a paper towel, and proceed to smash with a can). After a few rounds of this, a wonderful aroma will begin to emit from your paper-towel-wrapped-ziploc, that my friends is the sweet sweet smell of coriander!

This dish is so full of flavor, definitely adding it to my favorites!  And as a bonus it so nutrient rich –  which left my tummy feeling fully satiated! I also ate this with a little bit of quinoa mixed in and a sprinkle of goat cheese!

paleo-pueto-rican-plate_liveng-proof

Ingredients:

1 lb 97% lean ground beef

1 whole onion, diced

1 bunch(es) Kale 🔹

1/2 C green olives, sliced 🔹

1/2 of each: red, green, yellow, and orange bell peppers, diced 🔹

2-3 sweet potatoes, boiled and mashed 🔹

avocado slices 🔹

1 TBS Coriander 🔹

1 TBS Oregano 🔹

2 tsp minced garlic 🔹

1/2 tsp cumin 🔹

1/2 tsp turmeric

Method:

1⃣ Sauté all veggies in EVO, set aside

2⃣ Brown the ground beef in a large skillet

3⃣ Add veggies and spices to the beef, mix well.

4⃣ Serve over mashed sweet potatoes w side of avocado

Enjoy!

xo

Engrid