Category Archives for "Recipes"

Cauliflower and Sausage Hash

We're continuing with my favorite cauliflower recipes! This one can be a side dish for any meal, or you can add a few eggs to it and make it your breakfast.

  • Ground sausage, browned
  • 3/4 lb. cauliflower, chopped into small pieces
  • 1 clove garlic, minced
  • 1 medium onion, diced
  • 1/2 tsp. smoked paprika
  • 3 tbsp. water
  • Juice from half a lemon
  • 2 tsp. fresh parsley, minced
  • 2 tbsp. coconut oil
  • 4 eggs, fried (optional)
  • Sea salt and freshly ground black pepper, to taste

Cook the sausage in a skillet over a medium-high heat until crispy (about 10 minutes). Remove from the skillet and set aside. In the same skillet, add the cauliflower, garlic, and onion. Cook 2 to 3 minutes or until it starts to golden. Add the smoked paprika and season to taste with salt and pepper. Add the water. Cover the skillet and cook until the cauliflower is tender, about 5 minutes. Return the sausage to the skillet. Add the lemon juice and cook for another 2 minutes; then remove from the heat and sprinkle fresh parsley on top. Serve with eggs, or as a side for any meal.

Cauliflower Rice

Here is another of my favorite cauliflower recipes! This is a great side dish that is super easy to make and will go great with any meal.

  • 1/2 head of cauliflower, grated (I run it through a food processor)
  • 1/4 cup chicken stock
  • 2 tablespoons extra virgin olive oil

Heat olive oil in a large pan and start to sauté the grated cauliflower over medium heat. Add the chicken stock. Continue sautéing, stirring, until the cauliflower is al dente. Don’t cook it too long or it will turn to mush. I estimate this takes 5-7 minutes, but just taste it as you go and pull it off the heat when it’s done.

Stay tuned for more cauliflower recipes!

My Favorite: Cauliflower

My favorite vegetable this week is cauliflower. I have it just about every day. Yesterday I had it in cauliflower bacon hash for breakfast and at dinner I love Mexi-cauli Beef. It’s already in the oven along with broccoli and carrots to roast for dinner.

The Bomb Mashed Cauliflower 

  • 1 large head of cauliflower
  • ¼ cup cashews
  • ¼ cup water or coconut milk

In a large pot with a tight fitting lid, steam the cauliflower and cashews in water until cauliflower is tender. Drain water and transfer cauliflower mixture to a food processor or blender. Add coconut milk and puree (in small batches, if needed). Top with butter, salt and pepper to taste.

Stay tuned for more of my favorite cauliflower recipes! 🙂

Asian Slaw

Deb from Concord loves to experiment with new recipes. She received this one from a friend out west. This Asian Slaw recipe combines the tang of rice wine vinegar with the sweetness of mangoes, the slight zing of scallions, and the crunchiness of cabbage.

  • 2 cups shredded cabbage
  • 1/2 cup shredded carrots
  • 3 medium scallions, chopped
  • 1 mango, not fully ripe, diced
  • 3 tablespoons rice vinegar
  • 1/2 lime, juiced
  • 1 tablespoon low sodium soy sauce (or tamari for gluten free)
  • 1 tablespoon peanut oil
  • 1 teaspoon black and white sesame seeds

Combine the cabbage, carrots, scallions, and mango. Toss together in a large bowl. Prepare the dressing by whisking together the rice vinegar, lime juice, and soy sauce. Slowly whisk in the peanut oil. Pour the dressing over the cabbage mixture and toss to coat. Let it sit at least 15-20 minutes to let the dressing soak in. Serve sprinkled with sesame seeds.

I made this and my family loved it too. I grilled up some chicken and used this as a side dish. It was even better the next day.

Enjoy great food that is great for you,
Coach Nancy

Are You Sensitive (to food that is)? [Infographic]

Could giving up make you feel better?

Dean Carlson, Pn2


True story. I had been eating the same breakfast almost every day for a couple years. Greek yogurt with a scoop of UMP whey protein mixed in. It was my favorite! High protein, really tasty, and so quick and easy to make. What I didn't know is that it was also the cause of some of the "intestinal distress" I was having at times.


And then we did our first "21-Day Detox", which is really more accurately called an elimination diet. The purpose is to remove some foods that are associated with allergies and sensitivities, and then gradually add them back in and see what happens. What I found out after adding dairy back in is that it made me really sick! My stomach was not happy at all. And I confirmed it was not a "one off" situation by trying to add it back more than once, and each time things didn't go too well.

It's a possibility that you also have a food sensitivity, and like me, you don't even know it. 

There are a wide variety of foods that can contribute to sensitivities, two of the more common being dairy and wheat, but also certain citrus fruits, nightshades (ask Tom Brady), and even certain spices and sweeteners.

So what?

Well, food sensitivities can affect anything from your general health, your skin, even your mood. And they are not necessarily benign, as the GI issues they can cause can create a damaging cascading effect on the rest of your body.

Elimination diets seek to "hunt down" what might be causing the issue by removing certain foods, temporarily, and then slowly reintroducing them. Like me, you might find a certain food make you feel pretty ucky. Other times you may notice other symptoms, such as a runny nose, which can often happen when reintroducing wheat. Hmmm....

Take a look at the infographic below, and then Print This Guide and see if an elimination diet might be a good idea for you.

Sound like a daunting task? Knowing what to do isn't always easy, but we can help you make sense of it. Contact Us Here to find out how The Grateful Plate nutrition coaching works, and why nutrition coaching can help smooth out the rough spots.

You can also check out the accompanying article by our friends at Precision Nutrition: Food sensitivities and intolerances: How to do an elimination diet.  for a more in depth study of elimination diets.

Breakfast Chili

Crystal is a Rock Star at 6:15am Epsom. She sent me this recipe a while back and I wanted to share it with everyone.

  • 1½ teaspoons coconut oil
  • 1 garlic clove, minced
  • 1 onion, sliced
  • 2 chorizo chicken sausages, finely chopped
  • 4 pieces crispy bacon, chopped
  • 1 28-ounce can diced tomatoes
  • 2 tablespoons tomato paste
  • ½ cup chicken stock
  • 1 teaspoon chili powder
  • ½ teaspoon smoked paprika
  • Dash Himalayan salt
  • Dash freshly ground black pepper
  • ½ teaspoon red pepper flakes, optional
  • 1 handful spinach, optional (Crystal throws in A LOT - "don't be shy with the spinach")
  • 3 eggs
  • 2 teaspoons vinegar

For the chili:
Heat oil and garlic in a medium-sized pot. Add the sliced onions and sauté for about 5 minutes. Add in the chopped sausage. Cook until no longer pink. In a pan or in the oven, cook bacon until crispy and set aside. Add the diced tomatoes, tomato paste, chicken stock and spices to the pot and mix well. Add the spinach and bacon, reduce heat to a simmer.

For the poaches eggs:
Heat 3 cups water and add in a dash of vinegar. Crack 1 egg into a ramekin. Right before boiling, use a spoon and swirl the water. Drop the egg into the water (don't freak, it'll look a little crazy for a minute- trust me, Crystal is telling the truth). Carefully spoon out poached egg and serve over stew.

Crystal's notes: When it comes to the poached eggs, I make and store those separately from the chili. When I pack my lunch, I put one on top of the chili in my Pyrex. At work, I take out the egg while reheating the chili in the microwave. I add it back in and submerge it in the chili to warm it up without cooking.

You po-TA-to I po-TOT-o. Who wins? [Infographic]

There is no debate!

Dean Carlson, Pn2


I'll raise my hand and plead "guilty", because I too have been caught up in this debate. The reality is that choosing between sweet potatoes and "regular" potatoes is like choosing between a BMW and a Mercedes. I think most of us would be happy with either. So it's even cooler when we don't have to choose and can have both!


It's really easy to get caught in the weeds when we are talking about what we "should" and "shouldn't" eat. 

We are bombarded daily with seemingly contradictory "evidence" that this or that food is good or bad.

So it's really no surprise that something as humble as the potato got caught up in one of these fierce discussions. I mean it seems to make sense that since potatoes are one of the dreaded "white" foods, like bread, pasta or rice, that avoiding them is probably better.

And if the only way you are eating potatoes is in the form of french fries, you probably are better off keeping them off your plate. 

But both white and sweet potatoes, as part of a balanced and intentional diet, provide a great variety of nutrients and are just plain tasty!

Download this infographic from my friends at Precision Nutrition to learn more and find out when you can and should consider adding them to your nutrition plan.

Pretty cool huh? Share this infographic with your family and friends by downloading it here.

Want to learn more?

Most of us know that getting enough sleep, moving more, eating well and stress management are important for looking and feeling great. But often there is a gap between knowing and doing, right?

At The Grateful Plate, we help you close that gap and make it easier in the context of an already too busy, stressful life. Check Out how we help people stop dieting and start living healthier lives, one step at a time.

Caprese Cauliflower Casserole

I love all the flavors of caprese. This dish has all those flavors and more. And you get a bonus recipe here too!

Caprese Cauliflower Casserole

  • 1 medium head cauliflower
  • 6 apple, Italian, or spinach chicken sausages (about 1 lb)
  • 1 onion
  • 1 pint grape or cherry tomatoes
  • Fresh basil
  • 10 ounces frozen spinach
  • 2 teaspoons minced garlic
  • 6 eggs
  • ½ cup Creamy Italian Dressing, recipe below (or Tessamae's balsamic dressing)
  • Salt & pepper, to taste

Shred cauliflower in food processor to "rice"; put in large bowl. Cut sausages in halve lengthwise, then slice; add to bowl. Dice onion, slice tomatoes in half or quarters, and chop fresh basil; add all to the bowl. Add thawed spinach and minced garlic to bowl (sometimes I caramelize the onion and garlic together in a frying pan). In a separate bowl, whisk together 6 eggs, balsamic dressing, salt & pepper. Stir into large bowl with other ingredients until mixed. Dump into greased 9x13 baking dish and smooth it down so the top is even. Bake at 375 for 45 minutes.

Creamy Italian Dressing

  • 2 tablespoons homemade mayo
  • 1 tablespoon balsamic vinegar
  • 1 clove garlic
  • 1/8 teaspoon Italian herbs
  • Salt & pepper, to taste

Mix all ingredients in a blender. If mixture is too thick, add either balsamic vinegar or water. Remember, your dressing will get slightly more liquidy as you toss it with your salad. Tip of the day: ½ teaspoon of garlic powder can be substituted for the clove of garlic.

Quiche with Sweet Potato Crust

Get ready for one delicious breakfast, lunch or dinner! That's the beauty of quiche, it works for any meal. This quiche is delicious and as a crust you won't feel guilty about.

  • 1 large sweet potato
  • 2 tablespoons coconut oil
  • Sea salt, for sprinkling crust
  • 1½ - 2 cups roughly chopped Brussels sprouts
  • ½ small onion, diced
  • 3-4 slices bacon
  • 1 precooked sausage link, diced
  • 7 large eggs
  • ¼ cup canned coconut milk
  • ¼ tsp salt
  • ⅛ tsp black pepper
  • ¼ tsp garlic powder, optional

Preheat your oven to 400 degrees.

Peel the sweet potato and slice it thinly into rounds about ⅛ inch thick for the bottom of your crust. For the sides of the crust, slice into semi circles. Grease a 9-inch pie dish with coconut oil, and, grease your sliced sweet potatoes lightly with coconut oil as well as you arrange the crust in the dish. Overlapping a bit is fine, since the potatoes will shrink when roasted. Sprinkle the crust with a bit of sea salt, and roast in the preheated oven for 25-30 minutes, or until potatoes are soft and beginning to brown. Check them midway to make sure none are browning too quickly.

As the crust bakes, prepare the filling. Cook the bacon slices over med-high heat in a heavy skillet until crisp. Drain on paper towels and set aside, reserving the rendered fat in the pan. Add the chopped Brussels sprouts to the skillet and cook, stirring until they begin to soften. Add the diced onion and continue to cook for another minute until softened. Once the Brussels sprouts and onion are soft, add the diced sausage link to the pan and cook, stirring, for another minute to brown a bit. Remove from heat, then crumble the cooked bacon and add to the skillet. Stir to combine. Once the crust has baked, pour the entire Brussels sprouts mixture into the crust evenly.

In a large bowl, whisk together the eggs, coconut milk, salt, pepper, and garlic powder if using. Carefully pour the egg mixture over the Brussels sprouts mixture evenly - it will spread throughout the dish, which is fine, since the eggs will "fill in" any empty spaces between the sweet potatoes.

Lower the oven temperature to 375 degrees, and bake the quiche for about 25 minutes, until the edges begin to turn golden brown and the middle has just set. My sweet potatoes did not overly brown, but if yours begin to just cover the top with foil as it bakes. After removing from oven, let the quiche sit for at least 10-15 minutes before slicing to serve (this helps it to "set" more for easy serving). Store leftovers in the refrigerator for up to 3 days. Enjoy!

Spicy Almonds

Almonds are a great healthy snack, but sometimes just plan almonds can get boring, right? This recipe will give your almonds a little kick of flavor to spice up your snack. They will also go great as a topping on your salad.

  • 3 cups almonds
  • 4½ teaspoon oil
  • 1 tablespoon paprika
  • 2 teaspoons chili powder
  • 1 teaspoon anchou chili pepper
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • 1 teaspoon garlic

Spread the almonds on a baking sheet in a thin layer. Bake at 350 degrees for 15 minutes. While they are baking mix the spices together in a bowl. When the almonds are done baking, drizzle the oil over and mix to coat. Sprinkle the spices on top and mix well. Cool. Store in an airtight container.

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