Warm & Hearty Mash…minus the carbs!
Again with the baby blog…this mouth-watering side does indeed look like baby food! But regardless, it is one of the creamiest, body warming mashes you will have…without the added carbs & calories!
How is this so do you ask??? Introducing my phantom food…cauliflower! (Now see why I didn’t put that in the title…I think I’ve just lost half my followers automatically) But WAIT…before you go, PLEASE just try this once. I don’t think anyone can say they are a massive fan of the white flowery vegetable, but it does make some amazing alternatives to typically high gluten, high carbs & high calories meals, such as fried rice, pizza bases & mash. Trust me- you will soon be an adorer of this veggie-in-disguise, and it’s a great weapon to add to your arsenal when the kids are being that tad bit difficult.
Surprisingly, the bland little cabbage also comes packed with an array of astonishing health benefits!
- High in vitamin C & manganese which are both powerful anti-oxidants found in cauliflower (approx. 1 cup of cauliflower doses your body with 55mg vitamin C), helping to fight free radicals found in the body that promote cancer cell growth.
- Due to it’s high vitamin K & Omega 3 content, cauliflower is an anti-inflammatory; perfect for those sufferers of ulcerative colitis, IBS & arthritis (maybe that’s why it reminds me of a nursing home?!)
- High fiber content means cauliflower is a great digestive food to add to the diet, assisting in detoxing the body of toxic substances.
Who knew huh??!!
Now let’s get to it….a low carb, high in protein mash…DROOOOOOOOOL
1/2 head of cauliflower, florets chopped off.
2 level tbsp cottage cheese
2 heaped tsp minced fresh garlic
1 cup low sodium chicken stock
1 cup water
1 tsp organic butter (optional)
1 tsp freshly chopped chives
Himalayan salt & pepper to taste
1- Place chicken stock, water, cauliflower & 1 tsp garlic into a medium saucepan, and bring to boil.
2- Boil for 15 minutes, until tender but not falling apart (too must cooking ruins the flavour)
3- Remove cauliflower from saucepan with a slotted spoon and transfer into a blender.
4- Add all remaining ingredients & blend on high until smooth & creamy (if you want a more pureed consistency, add a tbsp of the stock water at this point)
5- Serve straight away with freshly steamed greens & lean meat of choice (I chose kangaroo sausages for real ‘bangers & mash’ feel!)
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Much love, thanks, and HAPPY FRIDAY!!!
Chilli Turkey Lasagne
Serves 6…and yes I ate all 6 serves myself. So. God. Damn. Good
Time: Approx 20 minutes preparation, 30 mins cooking
500g turkey mince
1 whole eggplant, sliced longways into 1cm strips
1 whole cucumber, sliced longways into 1cm strips
1 brown onion, diced
1 tsp freshly minced garlic (or to taste)
1/2 cup fresh basil leaves, muddled
2 x 140g Leggos Tomato Past (salt reduced)
100g snap-frozen spinach
250g Low Fat Cottage Cheese
1 can 4 Bean Mix
Himalayan Salt & Pepper
Chilli Jam to taste (I clearly used the one in the middle from the farmer’s markets. I am obsessed. The chillier the better. However look for one with no added ‘ingredients’, and minimal sodium and sugar. Most health food/whole food stores should have a variety that mainly use chilli & garlic mixes.)
1- Heat large saucepan to medium heat, adding minimal oil if needed. Saute the onion & garlic for a few minutes, until the onion turns clear, then add turkey mince. Cooked until just browned.
2- Add 4 Bean Mix, chilli jam & basil. Stir through, and reduce heat to a simmer.
3- Meanwhile, it’s time to make me cheesy sauce (which is actually using high protein cottage cheese & iron-filled spinach, rather than a traditional bechamel white sauce that is typically made on flour, butter and milk…yay!) Prepare spinach according to packet direction (using heat in microwave for 2-3 minutes). In a bowl, combine spinach, cottage cheese & salt & pepper until well combined; a semi-runny sauce.
4- Spray a large baking dish with non-stick spray (I use coconut oil spray, or for a better alternative a non-aerosol olive oil spritzer). Line the bottom of the tray with your egglant sheets, ensuring they only over-lap by a few millimeters. Then lay your zucchini pieces the alternate way, filling any gaps.
5- Check your turkey mixture to ensure it tastes to perfection, add more chilli, garlic, basil and/or salt and pepper if needed. Pour half of the mixture onto your first eggplant layer, smoothing out.
6- Dollop half of your cheese sauce mixture on top.
7- Again, line the bottom of the tray with your remaining eggplant sheets, ensuring they only over-lap by a few millimeters. Then lay your zucchini pieces the alternate way, filling any gaps.
8- Spread your remaining turkey mixture on top, and then your cheese sauce mixture. At this point, depending how strict your dietry needs are at the moment, feel free to add 2 tsp of Parmesan cheese on top for that extra flavour (I say 2 tbsp, because I know what some of you will do if I say sprinkle! 😛 )
9- Cover with aluminum foil, and transfer to preheated oven of 180c. Cook for 20 minutes covered, then uncover for the last 10 minutes.
10- Cut into 6 pieces once cooked, and serve immediately with a fresh side salad.
11- Then please show your thanks by following me on IG (charlotte_kate (Charlotte Nolan)) & tagging me, or clicking follow on this blog to get all my latest updates!
Time to get up & catch some sunrise cardio sun…have a beautiful Friday and enjoy your weekend!