Mashed Cauliflower

This mashed cauliflower is exactly what my body craves on a cold night - something warm, creamy and comforting. Cauliflower is totally transformed when you blend it up and I think it tastes just like mashed potatoes.

Mashed Cauliflower // vegan, gluten free, paleo

Ingredients:

- 1 small to medium head of cauliflower

- 1-2 tbsp coconut oil (or butter)

- Splash unsweetened plain almond milk

- Salt and pepper

- Optional add ins: fresh herbs

Instructions:

  1. Wash and chop cauliflower into florets. Steam until cooked through (fork can easily pierce)
  2. Add cooked cauliflower to your high speed blender (I love my Vitamix) or food processor. Add coconut oil and almond milk and pulse until smooth and creamy.
  3. Taste and add salt and pepper, and other add ins, as desired.
  4. Enjoy!

Zoodles with Veggies & Goat Cheese

Noodles made from veggies are a big thing these days, and for a good reason: they are an easy and delicious way to add more vegetables into your diet! Today I'm sharing three tips for making these "noodles" taste good PLUS a recipe that I've been digging lately.

In order to make veggie noodles you will need a spiralizer (I highly recommend this one or this one) or a vegetable peeler. A few stores are starting to sell pre-spiralized veggies - I've seen them at some Whole Foods. You can also order them online (check out Hungry Root).

Here are my tips for making veggie noodles actually taste good:

1. Add plenty of herbs and spices - Veggie noodles don't have much flavor by themselves, so make sure you are spicing 'em up! You can use fresh herbs (basil! cilantro! mint!) or a dried blend (I like the 21 Spice blend from Trader Joe's).

2. Add healthy fat - Veggie noodles have become popular because they are low in calories and lighter than traditional pasta. Which means you shouldn't be afraid to add some hearty, healthy fats to your meal! This can be cheese, like I've done below, or avocado, peanut sauce, etc. If you eat meat, I imagine chicken or turkey sausage would also be a great way to make the dish more satisfying.

3. Add heat - While you can totally enjoy your zoodles raw, I find they taste more similar to pasta and are much more satisfying when gently warmed.

Zoodles with Veggies & Goat Cheese // vegetarian option, gluten free

Ingredients:

- 1 zucchini

- 1 cups veggies of choice (I've used leftover grilled veggies, cherry tomatoes, mushrooms)

- Olive oil

- Garlic

- 1/4 cup goat cheese

- 3/4 cup protein of choice (I've done this with both tempeh and shrimp)

Instructions:

1. Make your zoodles. You can do this using a spiralizer (I highly recommend this one or this one) or a vegetable peeler.

2. Prep & cook your veggies. Chop up your veggies and saute in a large pan with garlic and olive oil (if you used leftover grilled veggies you can skip the garlic and olive oil and just warm them up).

3. Add in your protein. Add your protein to the pan and cooked to desired done-ness.

4. Add in your zoodles. These go in the pan at the end! They really just need a few minutes to warm up - you don't want to over cook them as they will get mushy.

5. Plate it up! Place your cheese on your plate. Top with the zoodle mixture from your pan and stir. The cheese will melt and make a creamy, delicious sauce. Add salt, pepper and more herbs/spices to taste. Enjoy!

 

Have you tried zucchini noodles? What are your tips for making them taste amazing?

Basic Black Bean Soup

This is my favorite "short cut" soup. I don't usually post recipes that rely on a packaged or pre-made product, but I know a lot of you are looking to cook more, but spend less time in the kitchen, so this soup is for you!

In this recipe, I use a carton of black bean soup from Trader Joe's. This "soup" is more like a thick bean based broth which results in a soup that tastes like it cooked for hours (although in reality this recipe comes together in less than 30 minutes!).

Note: Not all packages soups are created equal! Look for ones with minimal ingredients (and items you know!), no added sugars, and low sodium.

Basic Black Bean Soup // vegan, gluten free, soy free

Ingredients:

- 1/2 onion, diced
- 2 Roma tomatoes (or a handful of baby tomatoes)
- 1 tbsp coconut or olive oil
- 1 can black beans, rinsed
- 1 carton Trader Joe's Latin Style black bean soup
- 4 cups greens (spinach, baby kale, chard)

Instructions:

1. Add oil to soup pot over medium high heat. Saute onion in pot until translucent (about 5 minutes)
2. Add tomatoes and cook for a few minutes.
3. Add black beans, black bean soup and heat on medium until warm.
4. Stir in greens and heat until wilted.

Optional: Top with diced avocado, red onion, and crumbled tortilla chips (yeah, just do it!). You can also serve over pre-cooked rice or quinoa for a heartier meal. Yum!

What are your favorite Trader Joe's products for super easy meals? Let me know in the comments below!

Why breakfast is important... [+ 3 recipes!]

You may have heard that breakfast is the most important meal of the day - but why? Yes, having a healthy breakfast will give you the energy you need to go about your day. BUT I find the REAL reason breakfast is so important is because it’s a way of saying I LOVE YOU first thing in the morning!

When I take a few minutes to make and enjoy a healthy breakfast, my whole day seems to go better. I’m energized, but I’m also calm, focused, and clear. Honestly, it's less about what you eat and more about taking that moment for yourself to pause, breathe, and ground yourself.

But, because I know you guys love to hear WHAT to eat, today I'm sharing three of my favorite healthy and delicious breakfasts:

- Overnight Oatmeal << VIDEO RECIPE! - You can eat this cold or warmed up!

- Smoothies, especially my Blueberry Buzz smoothie [to make smoothies cold-weather-friendly, skip the ice and add ginger or cinnamon to your smoothies - these spices are naturally warming for your digestive system]

- Superhuman Breakfast [doesn’t the name just make you feel like you can do anything?]

How will you start your day with LOVE this morning? Let me know in the comments below.

PS. In case you missed it, my group coaching program LIGHTEN UP YOUR LIFE is now OPEN FOR ENROLLMENT! This program was created for busy people [like you!] who want to gain energy, manage stress, and feel GREAT in their bodies through simple diet and lifestyle shifts. You'll receive all the benefits of working with me one-on-one for a fraction of the cost. If you are feeling like you need to make some changes, or simply need support in keeping up those New Years resolutions, I encourage you to APPLY NOW as space is limited! Got questions? Email me at emily@emilynachazel.com and we'll chat. This group is truly transformational and I can't wait to get started again!

High Protein Avocado Toast

In case you didn't know this already, I love avocado. As I've mentioned before, it's my "perfect food." During my recent move, I found myself turning to avocado toast for many a quick meal. This variation of the oh-so-trendy avocado toast came out of my desire for an easy meal that still packed in all the essential macronutrients : protein, fat, complex carbs. 

If you haven't experimented with lentils yet, I recommend you pick some up soon. Not only are they high in protein and iron, they are super easy to make. I've recently added cooking lentils to my weekend meal-prep routine so they are ready to go for toast, bowls, and other meals during the week. 

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High Protein Avocado Toast // vegan, gluten free option, soy free

Serves 1 (but feel free to double this recipe if you want to share, or if you are really hungry!)

Ingredients:

- 1 piece bread of choice (I love Free Bread Inc gluten free breads)

- 1/2 ripe avocado

- 1/3 cup cooked lentils (I used split red lentils as they have the quickest cook time)

- sea salt and pepper

- lemon/lime

- red pepper flakes (optional)

Instructions:

1. Toast your bread. 

2. While bread is toasting, mash avocado with lemon/lime in a small bowl using the back of a fork. 

3. Spread lentils over toasted bread (if you use split red lentils they will probably be soft enough to smoosh on the toast like a dip).

4. Top lentils with mashed avocado. Season with S&P and red pepper (if desired). ENJOY!

 

Other variations:

Mediterranean: Use hummus instead of lentils.  Top with roasted red peppers, olives, or artichoke hearts.

Mexican:  Use cooked black beans instead of lentils.  Sprinkle with cumin and top with salsa.

American: Use a sliced hard-boiled egg instead of lentils. Top with a sliced tomato and lots of freshly ground black pepper.

 

Are you an avocado fanatic like me?  What's your favorite way to enjoy this beautiful green fruit? Yup, it's a FRUIT!  Let me know in the comments below.