- 1 head of cauliflower, cut into small florets and stem removed
- 1 large egg
- 1/2 cup shredded Parmesan cheese
- 1 tsp Italian herb seasoning
- 2 thick slices of white cheddar cheese
1. Preheat oven to 450F. Place cauliflower into food processor and pulse until crumbs about half the size of a grain of rice.
2. Place cauliflower into large microwave safe bowl and microwave for 2 minutes. Your cauliflower should be soft and tender (and hot!). (If you don’t want to use the microwave to dry out the cauliflower and prefer to steam and wring with a cloth to dry, check out my wringing instructions here.)
3. Stir cauliflower to mix up the bottom and top cauliflower. Place back into the microwave and cook for another 3 minutes. Remove and stir again so that all the cauliflower cooks evenly. Place back into microwave and cook for 5 minutes. At this point, you should see the cauliflower is starting to become more dry. Microwave for another 5 minutes. Cauliflower should still be slightly moist to the touch, but should look dry and clumped up (like photo above; similar to as if someone had chewed it up and spit it back out.) If you’ve made cauliflower pizza or breadsticks with the cloth wringing dry method, it should look the same.
4. Allow cauliflower to cool for a few minutes. Then add in egg, parmesan and seasoning. Stir to combine until smooth paste forms. Divide dough into 4 equal parts. Place onto large baking sheet lined with parchment paper or silpat mat. Using your knuckles and fingers, shape into square bread slices about 1/2 inch thick. Bake cauliflower bread for about 15-18 minutes or until golden brown. Remove from oven and let cool a few minutes.
5. Using a good spatula, carefully slide cauliflower bread off of parchment paper. Now you are ready to assemble your sandwiches. Normally I make grilled cheese sandwiches on a pan, but since the cauliflower crust is more delicate, I didn’t want to risk it breaking with too many flips on the stove. Instead, make 2 cauliflower sandwiches by adding a slice of cheese in between each pair of bread slices. Place sandwiches into toaster oven and broil for several minutes (5-10) until cheese is completely melted and bread is toasty. If you don’t own a toaster oven, you can also do this in the oven.
~ Brian Brijbag
- 1 large butternut squash (about 5 lbs)
- 1 green apple, sliced and cored
- 1 small yellow onion, chopped
- 2 carrots, chopped
- 3 tbsp olive oil
- 2 tsp cinnamon
- 1 1/2 tsp salt
- 1/2 tsp cumin
- 1 tsp chili powder
- 2 tbsp ghee
- 3 cups chicken broth
- Preheat oven to 400 degrees F. In a large bowl, combine the butternut squash, olive oil, 1 tsp cinnamon, 1/2 tsp salt, and 1/2 tsp cumin. Mix together, coating the squash well. Spread out on a rimmed baking sheet.
- Next, in the same bowl that the butternut squash was in, toss the apple slices, onion, and carrots to coat with the remnants. Place on a second rimmed baking sheet and add both baking sheets to the oven. Roast for 35-40 minutes until soft, stirring once.
- Heat up ghee over medium heat in a large pot on the stove. Add the roasted ingredients and then the chicken broth. Add 1 teaspoon each of salt, cinnamon and chili powder. Bring to a boil, then reduce heat to low and simmer, covered, for 20 minutes.
- Using an immersion blender, combine the ingredients until smooth, or transfer to a blender to puree. Serve warm.
- 4 cups cooked spaghetti squash flesh, drained and flaked
- 1 very ripe plantain, mashed (1 cup)
- 1.5 tsp ground cinnamon
- ¼ tsp ground mace
- ½ cup applesauce
- ½ tsp sea salt
- 1 tsp vanilla extract
- ¼ cup avocado oil
- 1 apple, peeled and diced (1 cup)
- ½ cup raisins
- 2 tbsp gelatin powder
- 2 tbsp tapioca starch/ arrowroot starch
- ½ tsp baking soda
- 1 tsp cream of tartar
- The night before: In a large bowl, combine the spaghetti squash flesh, mashed plantain, ground cinnamon, ground mace, applesauce, sea salt, vanilla extract, avocado oil, diced apple and raisins. Cover and refrigerate the spaghetti squash mixture overnight (until ready to bake).
- In another smaller bowl, combine the gelatin powder, tapioca starch/ arrowroot starch, baking soda and cream of tartar. Cover and keep on the countertop.
- The next morning: Preheat the oven to 350ºF/ 177ºC. Remove the spaghetti squash mixture from the refrigerator. Grease a 2.2qt/ 2L glass casserole dish lightly. Add the dry ingredients to the spaghetti squash mixture and stir to combine. Scoop into the prepared glass casserole dish and spread evenly, forming patterns with the tines of a fork.
- Place a sheet of foil beneath the casserole dish to catch any drips while baking and bake for 1 hour, or until lightly browned and bubbly around the edges. Great eaten warm or cold.
Chocolate Cake Paleo Donuts
- 2 cups Otto’s Cassava Flour
- 1/2 cup Dutch process cocoa powder
- 1 1/2 teaspoons baking powder
- 1 teaspoon coarse ground sea salt
- 3/4 teaspoon ground nutmeg
- 1/2 cup coconut sugar
- 2 tablespoons unsalted grass-fed butter, melted
- 1 1/4 cup full-fat coconut milk
- 1/2 lemon, juiced
- 3 large organic egg yolks
- 1/4 cup local raw honey
- coconut oil
- Preheat the oven to 350°F.
- Prepare baking powder using recipe above, if you don’t have any.
- Add cassava flour, cocoa powder, baking powder, sea salt and nutmeg to a large mixing bowl. Stir to combine.
- In a small mixing bowl combine coconut sugar and melted butter.
- In a medium-sized mixing bowl whisk coconut milk, lemon juice and egg yolks.
- Add butter and egg mixture to the large mixing bowl with all the dry ingredients. Mix well using a hand mixer.
- Add raw honey and use electric hand mixer to combine mixture until slightly wet and completely well combined.
- Coat a donut pan with coconut oil for easy removal once the donuts are done. Using a large spoon, scoop dough into the donut pan. It won’t rise too high so you can keep it level with the top or slightly overfill for a more puffy donut. Transfer tray to the oven and bake for 20 minutes.
- Remove donuts from pan and transfer to a baking rack to rest. Reapply coconut oil to pan and empty the rest of the dough into the pan.
- The fudgy goodness of these chocolate cake paleo donuts can be enjoyed warm, straight out of the oven, but they’re also great cold. Store leftovers, if you have them, in a covered baking dish in the fridge.
Strawberry Yogurt Breakfast Parfaits
1/2 C. steel cut or rough cut oats, dry (not cooked)
1/2 C. soy milk
2 purple containers of fresh strawberries, halved and sliced
1 red container Greek yogurt
2 tsp. honey
Combine all ingredients. Place in jars and chill overnight. Enjoy for breakfast either cold or warm (heat for one minute). Makes two servings. Other mix-in ideas include: Wheat germ, chia seeds, sunflower seeds, flax, or Vanilla Shakeology.
21 Day Fix Container Count: One red, one purple, one yellow, one teaspoon.
Apple Cinnamon Breakfast Cookies posted by Brian Brijbag
1 large (223 grams) apple
1 cup (244 grams) unsweetened applesauce
1/3 cup (72 grams) cooking oil
1/4 cup (85 grams) honey
1 cup (80 grams) rolled oats
1 cup (90 grams) whole-wheat flour
1/2 teaspoon baking powder
11/2 teaspoons ground cinnamon
1/8 teaspoon salt
1/2 cup (60 grams) walnuts, chopped
Preheat oven to 350°F (177°C), then spray a cookie sheet with cooking spray.
Meanwhile, peel the apple and grate it using a fine grater or food processor. Squeeze out as much excess water from the grated apple as possible.
In a large bowl, mix the wet ingredients: applesauce, cooking oil, honey and grated apple. In a separate bowl, mix the dry ingredients: oats, flour, baking powder, cinnamon and salt.
Add the dry ingredients into the wet ingredients. Mix until just combined, and stir in the chopped walnuts.
Use a 1/4 cup–size measuring cup to portion out 12 medium-size cookies onto the cookie sheet. Leave about 1–2 inches between each cookie. Bake for 10–15 minutes, until cookies are golden brown.
Serves: 6 | Serving Size: 2 medium cookies
Per serving: Calories: 366; Total Fat: 20g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 268mg; Carbohydrate: 45g; Dietary Fiber: 6g; Sugar: 18g; Protein: 6g
Nutrition Bonus: Potassium: 191mg; Iron: 16%; Vitamin A: 0%; Vitamin C: 35%; Calcium: 3%
Energizing Tips (optional)
Spread cookie with 1 tablespoon of your favorite nut butter for more calories, fat and protein. (Per serving: Calories: 461; Fat: 28g; Carbohydrate: 49g; Dietary Fiber: 7g; Sugar: 20g; Protein: 10g)
Add 1 cup of reduced-fat milk for dunking and drinking to increase calories, fat and protein. (Per serving: Calories: 488; Fat: 25g; Carbohydrate: 56g; Dietary Fiber: 6g; Sugar: 30g; Protein: 14g)
These days everyone wants to lose weight and lose it fast. Maybe it is the upcoming wedding or you are thinking about next summer’s bikini season, the desire to lose weight consumes us … until we are faced with that piece of cake. Yet there are plenty of healthy options that can help soothe those cravings. Check out the recipes posted here!
But diet is one part (the MAIN part) and a good exercise program is needed as well. I recommend the 21 Day fix as it offers a great program for both diet and exercise. Check out my fitness website here: Brian Brijbag
Check out this video for more about the 21 Day Fix
Sweet Potato and Bacon Turkey Burgers posted by Brian Brijbag
- 1 cup ground, lean turkey
- 1 cup finely shredded sweet potato
- 6 strips turkey bacon
- Salt & Pepper to taste
Precook the turkey bacon and microwave the shredded sweet potato until slightly tender, but not mushy.
Combine the ground turkey, cooked and chopped bacon, sweet potato, and seasonings into six patties.
Cook on the grill, frying pan, or griddle until cooked through. You can also bake these in a muffin tin in the oven at 350 degrees for 15-20 minutes, making sure the bottoms do not burn.
To serve, place on a bun and top with your favorite condiments. I suggest a drizzle of maple syrup or a chipotle mayo.
Makes 6 turkey burgers
If you are following the 21 Day Fix program, per patty, serving: 1 Red, 1/4 Yellow
(Tip for 21 Day Fixers: I like to cut off 1/4 of my Sandwich Thin bun (I cut around the edges since it’s bigger than my patty, anyway.) that I’m using so that my total yellow count for my assembled burgers equals one yellow for easy tracking purposes.)
Nutritional Stats for Sweet Potato and Bacon Turkey Burgers
Per Patty: 121 Calories, 6g Fat, 9g Carbs, 1g Fiber, 2g Sugar, 9g Protein
- 3 Cage-free, non-antibiotic/hormone eggs
- 1/4 – 1/2lb Breakfast sausage, ethically-raised, preservative-free
- 3 Bacon Strips, preservative-free
- 1/2 Onion, diced
- 1/2 – 1 cup Fresh green chilli or salsa (optional if you are avoiding nightshades)
1. Turn on stove top burner to medium heat.
2. Layer bacon, sausage bits, and diced onions in a small, non-stick 6-inch frying pan.
3. Stir frequently with a wood spatula for 8-12 minutes or until cooked evenly.
4. Whisk three eggs in a small mixing bowl.
5. Pour egg mixture over bacon, sausage, and onions.
6. Stir frequently to avoid burning for 2-4 minutes or until eggs are set.
7. Plate egg scramble and garnish with fresh green chili or salsa
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