Hi, I’m Chelsea!
Most people struggle with eating healthy consistently. I have a process that helps people optimize their nutrition so they can reach their fullest potential.
Want my proven strategies to save enormous amounts of time and eat healthy consistently?
Grab my FREE PDF:
21 Simple, Quick, & Easy Meals
All tagged Cauliflower
This Superfood Mint Chocolate Chip Smoothie is packed with antioxidants and anti-inflammatory superfoods, from cacao and cacao nibs, to gut-healing cauliflower and iron-rich spinach. The frozen cauliflower adds creaminess without you needing to add a banana! And the coconut is a healthy fat that helps your body absorb all of the nutrients from the mint and spinach. The cacao nibs make you chew your smoothie, which slows down your consumption and creates mindful eating.
When I think curry, I think anti-inflammatory, filling, comforting, scrumptious- and you’ll love this Cauliflower Chickpea version for all of those reasons. Don’t be afraid of the list of ingredients, because you probably have most of them in your pantry already. I like reserving a few spoonsful of the coconut cream from the top of the can of coconut milk, then dolloping on top of the hot curry and brown rice. Or even better, a drizzle of protein-packed tahini adds creaminess and richness. Yum!
Serves: 6
Prep time: 15 minutes
Cooking time: 40 minutes
What (your ingredients):
1 tablespoon olive oil
½ red onion, diced finely
¼ teaspoon salt
Pinch of pepper
3 cloves garlic, minced or sliced finely
1 teaspoon coconut oil
1 tablespoon curry powder
1 teaspoon turmeric
1 teaspoon paprika
1-2 dashes cayenne pepper (optional)
1 tablespoon tomato paste
1 yellow pepper, diced
1 head of cauliflower, chopped or sliced into small florets
1 cup vegetable broth
1 28-oz can diced tomatoes (San Marzano is best!)
1 15-oz can chickpeas, drained and rinsed
1 15-oz can full fat coconut milk
How (your directions):
In a large Dutch oven or large Wok, heat olive oil over medium heat. Add diced red onion, salt, and pepper, sautéing for about 3 minutes, until translucent.
Add garlic and sauté for 30 seconds. Push onion and garlic mixture to one side of the Dutch oven or Wok, then add the coconut oil to the pan to melt. Add curry, turmeric, paprika, and cayenne pepper (optional) to the oil to release the fragrance of the spices and toast slightly.
Add tomato paste, yellow pepper, cauliflower, broth, diced tomatoes, chickpeas, and coconut milk (reserving a little coconut cream if desired for serving) and stir to combine.
Simmer on medium-low heat for 30-40 minutes.
Serve with brown rice and a drizzle of tahini. Salt and pepper to taste and enjoy hot!
Why (the science): Curcumin from turmeric may help prevent cognitive decline! Check out this guide to boosting brain health here: https://onmilwaukee.com/living/articles/milwaukeean-brain-health.html
I served this “alfredo” to my husband without revealing the true ingredients of the sauce and he believed it was real (parmesan and cream laden) alfredo! No sir, just a humble cauliflower cooked until tender and blended with garlic and onion powder 😊 Husbands and kids will be tricked alike with this wonderfully easy alfredo pasta! A drizzle of good olive oil gilds the lily.
Serves: 4
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
I head cauliflower, roughly chopped
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon salt
¼ teaspoon red pepper flakes
4 oz. capellini pasta
¾ cup frozen peas
How (your directions):
Place cauliflower pieces into a large saucepan or pot and cover with water. Bring to boil and cook for about 12 minutes, until the cauliflower is fork tender. Tip: the cauliflower must be fork tender instead of al dente, so that it turns into a creamy sauce.
Meanwhile, boil salted water for pasta.
Ladle tender cauliflower into a high-speed mixer with about ¾ cup- 1 cup of cooking water. Add garlic powder, onion powder, salt, and red pepper flakes. Blend until smooth, about 30 seconds.
Add cauliflower alfredo to dried pan and heat on low.
Cook capellini in boiling salted water for 3 minutes. Strain cooked pasta and add to cauliflower alfredo. Mix to evenly distribute sauce.
Add frozen peas to pasta, cover with lid, and heat on low for 10-12 minutes.
Serve immediately with a drizzle of good extra virgin olive oil.
Enjoy!
Why (the science): Cauliflower is a cruciferous vegetable, which means it provides powerful anticarcinogenic nutrients for our bodies. What an incredibly versatile veggie, that it can pass as rice, pizza crust, and now alfredo sauce 😊
6 ingredients (olive oil, salt, and pepper don’t count!) is all it takes to make this silky, spring-inspired soup JOh, and there’s no cream! Simmered and blended cauliflower creates that velvety consistency. Ready in under 45 minutes from prep to serving, this light soup pairs perfectly with a grilled sandwich or breadsticks on the side. Perfect for the cooler transition weather from winter to spring, it’s warming and comforting. Serves 8 (makes great leftovers)
Why (the science): Rule of thumb: stinky vegetables (think onions and garlic) and cruciferous vegetables (like broccoli and cauliflower) are known for their anticarcinogenic effect. This is one powerful soup!
I regret not getting on the cauliflower rice bandwagon sooner, because it really is so easy and so delicious! The great thing about cauliflower rice is that it acts as a base for any flavor profiles you want to add. My cauliflower rice dish is a play on a burrito bowl, using lots of smoky cumin with refreshing lime zest and juice. Top it with avocado slices, salsa, and sriracha hummus, or perhaps grilled chicken or fish! Serves 2 generously
This recipe was inspired by one of my favorite meals, served for dinner at an olive plantation I stayed at in Sicily- it was so good, I make a variation of it frequently, and my family always requests it when I visit (so you know this one’s a winner)! The cauliflower becomes nutty when sautéed, the pine nuts add crunch, the raisins add chewy sweetness, and the saffron makes it an incredible golden color!
