Healthy Recipes Cauliflower Fritters

My husband made these pancakes today
and came out absolutely yummy. We used kefir instead of yoghurt -we’re lactose free- and finely chopped leeks because we were out of scallions. The leeks combined with home made hot sauce and parsley. Accompaniment baked potato. I will definitely make them for my daughter, she’ll love them. Thank you!


  • 1 large head cauliflower, cut into florets
  • 1/2 cup whole wheat or all-purpose flour
  • 2 large eggs, lightly beaten
  • 3 cloves garlic, minced
  • 3 Tablespoons minced scallions, plus more for garnishing
  • Olive oil
  • Yogurt or sour cream, for serving


Bring a large pot of salted water to a boil. Add the cauliflower and cook it just until fork tender, 3 to 5 minutes. Transfer it to a cutting board and using a sharp knife, cut it into very small pieces. (The cauliflower pieces should be the size of peas or smaller.)

Measure out 4 cups of the chopped cauliflower. (Discard the remaining cauliflower or use for cauliflower tots or mashed cauliflower).

Combine the cauliflower, flour, eggs, garlic, scallions, 1/2 teaspoon salt and 1/4 teaspoon pepper in a bowl and stir until well combined.

Line a plate with paper towels. Heat a nonstick skillet over medium-low heat and lightly coat it with olive oil. Scoop out 2- to 3-tablespoon mounds of the cauliflower mixture into the pan, flattening the mounds slightly with a spatula and spacing them at least 1 inch apart.

Cook the fritters for 2 to 3 minutes, flip them once and cook them an additional 1 to 2 minutes until they’re golden brown and cooked through. Transfer the fritters to the paper towel-lined plate. Serve them warm topped with yogurt or sour cream.


FOOD RECIPES HEARTY VEGETABLE SOUP many delicious flavors in this!! It looks so hearty & filling!

One-Pot Hearty Vegetable Soup – Easy to make, healthy and completely delicious! This vegetable beef soup is packed full of veggies and is Whole30 approved, gluten-free and paleo.


  • If you’d like to make this a true vegetable soup, feel free to omit the hamburger. However, I like to add it in to make it a little more filling.
  • Try mixing in other vegetables such as cauliflower, zucchini or squash.
  • Use sweet potatoes instead of red potatoes.
  • Use lean turkey or hamburger for less fat.
  • Top with fresh herbs for more flavor. My favorite is basil, but oregano and parsley work great too.


  • 1 teaspoon olive oil
  • 1/2 cup chopped onion
  • 1 teaspoon minced garlic
  • 1 pound lean ground beef or turkey
  • 2-3 small potatoes or sweet potatoes , peeled and diced (can also substitute with cauliflower)
  • 1 cup chopped celery
  • 1 cup chopped carrots
  • 14.5 ounces rotel , or diced tomatoes and green chiles
  • 15 ounces tomato sauce
  • 1 cup water
  • 1-2 Tablespoons balsamic vinegar
  • 1-2 teaspoons chili powder , more or less to taste
  • 1/2 teaspoon kosher salt , more to taste
  • 1/2 teaspoon ground black pepper , more to taste



  1. Heat the oil in a large pot over medium heat. Add the chopped onions and cook for 2 minutes. Stir in the garlic and cook for an additional 1 minute. Next stir in the ground beef and cook until browned. Drain any remaining fat.
  2. Stir in potatoes, celery and carrots, rotel, tomato sauce and water. Bring to a light simmer and then stir in the balsamic vinegar, chili powder, salt and pepper.
  3. Reduce the heat to low and let simmer for about 30-45 minutes (or until the potatoes and carrots are fork tender), stirring occasionally.
  4. Top with fresh basil and sliced avocado if desired.



The only response to someone making you this salad, would be, “I love you.” I mean seriously, if a woman made me this salad, that would be enough for me. I would marry that woman.


  • 2-3 cups market lettuce, any variety will work
  • 1 cup of canned chickpeas, drained
  • 1 red pepper bell, medium dice
  • 1 yellow bell pepper, , medium dice
  • ½ cup cherry tomatoes, halved
  • ½ english cucumber, chopped or sliced
  • 6 green onions, sliced
  • ½ cup feta cheese
  • 1 avocado, sliced
  • 1 recipe Basil Vinaigrette


  1. Arrange the greens on on a large serving bowl. Arrange the other ingredients in groups on top of the greens.
  2. Serve with the Basil Vinaigrette served on the side

Awesome salad…love all the ingredients! There’s nothing better than a really good salad for lunch or dinner…thanks for sharing!


EASY RECIPES Jalapeño Shrimp Veggie Bake {Low Carb}

I cannot believe it took me this long to find your space here! Your recipes look fantastic and I am so excited to try this one! I am MS and am trying to lower my meat intake, especially red meat and have been on the hunt for some great recipes that aren’t full of gluten and dairy and I’m so excited I stumbled upon your site while looking for vegan mac and cheese! Thanks!!


    • 1015 medium shrimp (peeled, thawed)
    • 1/4 cup sliced red onion
    • One large tomato (sliced 1/3 inch thick)
    • 2 yellow squash and/or zucchini (sliced 1/4 inch thick)
    • One jalapeño, sliced and deseeded
    • 1/3 cup cream or coconut cream
    • 2 eggs
    • 1 tbsp melted butter or oil (butter works best for texture).
    • 2 garlic cloves (1 tsp minced)
    • 2 heaping tbsps gluten-free starch or  1/4 cups gluten-free flour (2 tbsp is using arrowroot or corn starch work best).If using almond flour or other gluten free flour, see notes)
    • Sea salt and black pepper to taste (extra for serving)
    • 1/3 to 1/2 cup grated parmesan or nutritional yeast needing a dairy-free option. Feel free to add more for a cheesier topping if desired.
  • 1/2 teaspoon chili pepper flakes or seasoning
  • Cilantro and additional chili flakes for toppings and garnish


  1. First, make sure your shrimp is peeled and thawed out. Preheat oven to 350F
  2. Next, make sure all your veggies are sliced. If you want more flavor to the dish, lightly brown (dry sautée) your onion in the pan (until fragrant) first. Then lightly oil or grease your pan and layer the rest of the vegetables evenly into the baking dish or pan (casserole dish or cast iron dish work great). Place Shrimp on top or mixed within the veggie layers.
  3. In a small bowl, mix your cream, garlic, egg, starch, and butter or oil. Whisk together until smooth yellow mixture is formed.
  4. Pour this evenly over your shrimp and veggie dish. Sprinkle your sea salt and black pepper over casserole dish followed by your grated parmesan, evenly.
  5. Garnish with red pepper flakes.
  6. Place in oven and Bake at 350 Fahrenheit for 35-45 minutes, depending on your oven. Just want to make sure that your shrimp are cooked and your veggies are nice and tender. Check at 25-30 minutes to see progress. The shrimp will shrink while cooking.
  7. *NOTE*  If you are using small shrimp, you might want to add them during the last half of baking to ensure they don’t overcook. The top should be a little golden brown due to the baked Parmesan. The eggs should be cooked through.
  8. Once cooked, remove and more sea salt, pepper, cilantro on top! Feel free to season with additional chili flakes as well.


  • You can use nondairy butter or olive oil if desired but the taste and consistency might be a little different. Check around 25 minutes, as the veggies may cook faster.

Notes on consistency

The egg/butter/cream mixture acts as a base, almost like a frittata. You will want to make sure that’s cooked through as well. If you find the consistency too runny, use less cream or one less egg.

Notes for flour substitutes

Thanks to a reader, Gail, for informing me about this. She used coconut flour in place of starch. It is in a ratio of 1/4 of the almond flour. So, in this recipe, you will use 2 tablespoons instead of 1/4 cup almond flour. Add a little extra liquid. You can also use corn starch for those sensitive to coconut.



Made this yesterday and it came out well. Filleting the chicken is the messiest and most time consuming part. I used a Ziplock bag to coat chicken with the taco seasoning. Much faster and easier to shake them up in there, but took more like 2/3 to 3/4 the packet instead of half. Cooked the chicken for about 23 minutes before adding the cheese for two more. I used a finely grated taco blend (Mexican) cheese. Served with Bush’s already seasoned Black Beans Fiesta and light sour cream. Got everything except the beans for Aldi, so super savings. May just try with regular black beans next time and one stop shop there. Hubby loved it and gobbled up leftovers today. Will make again. Thanks, Carrie!

  • 3 chicken breasts
  • 1/2 package taco seasoning
  • 1 cup salsa
  • 1 cup shredded cheese
  1. Preheat oven to 375 F (190 C).
  2. Spray a 9X13 baking pan with non stick cooking spray.
  3. Cut chicken breasts in half lengthwise so you have 6 thin chicken breasts. Place chicken in a single layer in the baking dish.
  4. Sprinkle chicken with taco seasoning. Pour salsa over chicken. I used medium salsa and it was not too spicy for my little ones.
  5. Bake for 20-30 minutes or until juices run clear.
  6. Sprinkle with cheese (I used colby jack) and bake an additional 3 minutes or until cheese is nice and melted.
Recipe Notes

This Healthy Chicken Salsa Recipe is a super easy salsa chicken dinner.

I made this for dinner last night and it was delicious! We don’t use the oven much (live in our RV) so I made it in our waterless cookware and it looked and tasted perfect. ?



This was wonderful and pretty easy to make! I did have a LOT of liquid, and the sauce didn’t stay thick when cooking because of this. I suspect it was just the water from the thighs, so there was a lot of juice leftover once everything was cooked. But it was great, and I would cook it again for sure. My girlfriend and her sister loved it as well.


  • 1.5 lb boneless, skinless chicken thighs
  • 3 tablespoons honey
  • 3 tablespoons gochujang – Korean chili paste (see notes)
  • 1 tablespoon coco aminos (sub soy sauce or gluten-free soy sauce if not paleo)
  • 1 teaspoon sesame oil
  • 1 teaspoon finely minced ginger
  • 2 garlic cloves, finely minced
  • For garnish: sesame seeds and sliced green onions


  • 1 large head of cauliflower, cut into small florets
  • Sea salt, to taste


    1. Place the chicken thighs in a resealable plastic bag. Add the honey, gochujang, coco aminos, sesame oil, ginger, and garlic and seal the bag. Squish the bag around a little so that the marinade coats each piece of chicken. Let the chicken marinate for 1-24 hours in your fridge. Note: If you don’t have time to marinate the chicken mix all the marinade ingredients then pour it over the chicken after you add it to the baking dish.
    2. Line an 8×11 baking dish with parchment paper. Preheat your oven to 425 degrees Fahrenheit.
    3. Pour the chicken and all the marinade into the prepared baking dish and move the chicken around, so it is in a single layer. Bake in the oven for 25-30 minutes, turning a few times. The chicken will be cooked through at this time but to get a nice dark red chicken you can broil it at 425 degrees for another 10-15 minute, this is how I like it best. If you aren’t able to control the temperature that your oven broils at, make sure to keep a close eye on it and reduce the cooking time so the sugar in the marinade doesn’t burn.
    4. While the chicken is cooking, prepare the cauliflower rice. Working in batches pulse the cauliflower in your food processor until it resembles rice. If you don’t have a food processor, you can grate or finely mince the cauliflower. Add the cauliflower rice to a large frying pan over medium heat and add 1/4 cup of water. Cover the pot and let the cauliflower steam for 6-8 minutes, or until it is soft. Remove the cauliflower from the heat and season to taste with sea salt.
    5. Serve the chicken with sesame seeds and sliced green onions and some cauliflower rice on the side.

This is actually really freakin good! I didn’t bake it but did mix everything together and used my sous vide. After it was cooked I broiled it skin side up and it turned out amazing!



O.M.Gosh, this was amazing! Made this last week and it was so good my husband wants it again this week (which is so unlike him to want a dish so soon!) He said it tasted similar to PF Chang’s which we both love! Thank you for the recipe!


  • 1 cup quinoa, dry but rinsed
  • 1 tablespoon olive oil
  • 1/4 teaspoon fresh ground ginger
  • 3 cloves garlic, minced
  • 1 pound lean ground beef
  • 1/3 cup brown sugar or coconut palm sugar
  • 1/4 cup low sodium soy sauce
  • 1 tablespoon sesame oil
  • 1/2 teaspoon crushed red pepper flakes, or more if you like it spicy
  • salt and pepper, to taste
  • 2 green onions, thinly sliced


  1. Place the quinoa in a small stock pot and cover with 2 cups water or chicken stock. Bring to a full boil, then reduce heat to a simmer, cover, and let cook for 15 minutes.
  2. While the quinoa cooks, heat the oil in a large pan. Add the ground beef and brown completely. Drain most of the fat. Clear room in the pan to cook the garlic and ginger for about 1 minute or until fragrant.
  3. In a small bowl, combine brown sugar, soy sauce, sesame oil, red pepper flakes, salt and pepper.
  4. Add the soy sauce mixture to the ground beef and let cook for 3-5 minutes to allow the flavors to set.
  5. Once the quinoa is done, take off the heat and fluff with a fork. Serve beef over quinoa, top with green onion.

Made this for dinner tonight. It was pretty good but could have probably used half the sauce amounts, it made a lot! I also added some broccoli at the same time as the sauce once the meat was browned. My husband said it tastes like beef and broccoli from p.f. Changs. Will make it again!



This was perfect. I made it with a side of brown rice (cooked in chicken broth). I halved the recipe. The only thing I did differently was instead of the olive oil, I used 1/4 chicken broth.  (watching my calories). Marinated for 10 mins. Then sautéed for a few mins (and added water as needed). Fabulous and healthy


  •  2 tablespoons olive oil
  •  1 tablespoon fresh lime or lemon juice
  •  6 garlic cloves, grated or minced
  •  1/4 teaspoon ground cumin
  •  1/4 teaspoon red pepper flakes
  •  1/4 teaspoon salt
  •  1/4 teaspoon ground black pepper
  •  1 pound large shrimp, shelled (except for tails) and deveined


  1. In a bowl, whisk together olive oil, juice, garlic, cumin, red pepper flakes, salt and black pepper. Add shrimp and toss to coat. Set aside and marinate for 20 minutes.*
  2. Preheat oven broiler on high.**
  3. Spread shrimp along with marinade in single layer in an oven-proof skillet or baking pan.
  4. Place in center of oven and broil for 3 minutes, until pink.


*Shrimp may be marinated for longer, up to a day. If marinating longer than 20 minutes, omit lime/lemon juice, then add juice just before cooking.

**If needed, shrimp may also be cooked stove top. Cook over medium heat for until done (about 3 minutes), turning halfway through.


Healthy Recipes Crockpot White Chicken Chili

I made this per the recipe, omitting the onion (my husband can’t eat them), and it was delicious! It was a bit soupy, which is not a problem, but after adding some shredded ff cheese and plain Greek yogurt, it was perfect consistency! I also added salsa to my bowl, which was a great suggestion!
Printed and in my recipe binder!


2-3 large boneless skinless chicken breasts
2 15.5 ounce cans of reduced sodium great northern beans (drained and rinsed)
1-15 ounce of sweet golden corn (drained and rinsed)
1-4.5 ounce can of chopped green chiles
2-14.5 ounce cans reduced sodium chicken broth
1 medium sweet yellow onion (chopped)
3 garlic cloves (minced)
1 lime (juiced)
1 teaspoon cumin
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 1/2 teaspoon chili powder
1/4 teaspoon cayenne pepper
black pepper (to taste)
paprika (to taste)

Optional: plain Greek yogurt, chunky salsa, and reduced fat shredded cheese for topping


  1. Place chicken breasts, Great Northern beans, corn, green chilies, chopped onion, minced garlic, and spices in the crockpot.
  2. Add two cans of chicken broth and squeeze the juice of one lime over the mixture.
  3. Cook on low for 6 to 8 hours.
  4. Before removing from crockpot, use two forks to shred the chicken. Stir ingredients thoroughly.
  5. Serve with toppings as desired. I enjoyed mine with crushed multigrain tortilla chips, plain Greek yogurt, reduced fat shredded cheese, and hot salsa!


Food Recipes Grilled Blackened Tilapia

This was AWESOME. It’s -20 here today so my grill wouldn’t fully heat up so I just kept an eye on it and ended up doing 10 minutes per side! But it worked out great anyway. Thanks so much.


  • 1 pound Tilapia
  • 1 tablespoon butter

Blackening Rub

  • 3 tablespoons paprika
  • 1 teaspoon salt
  • 1 tablespoon onion powder
  • 1 teaspoon black pepper
  • 1 teaspoon dry thyme
  • 1 teaspoon dry oregano
  • 1/2 teaspoon garlic powder
  • 1/4 to 1 teaspoon cayenne pepper to taste


  • Preheat grill to as high as it will go. For me, that is 600+ degrees. If using a griddle instead of a grill basket, then place it on the grill to preheat.
  • Combine 3 tablespoons paprika, one teaspoon salt, 1 tablespoon onion powder, one teaspoon black pepper, one teaspoon dry thyme, one teaspoon dry oregano and 1/2 teaspoon garlic powder. Also, add cayenne pepper 1/4 teaspoon for normal (3/10 heat) 1/2 teaspoon for spicy (7/10) and one teaspoon for manly man 10/10 heat.
  • Rinse and pat dry 1 pound of tilapia.
  • Melt 1 tablespoon butter in a microwave. About 15 seconds.
  • Brush both sides of tilapia with the melted butter.
  • Coat both sides of the tilapia with a generous amount of the rub. You don’t need all the rub.
  • Spray a flexible grill basket with a generous amount of PAM.
  • Load the tilapia in the grill basket. Alternatively, if using a griddle then add a tablespoon or so of vegetable oil to the preheated griddle. Do not use olive oil since it smokes at high temperatures.
  • Place the tilapia on preheated grill. The lid may be open or closed. Grill for only 2 minutes. Flip and grill another 2 minutes. Use a watch with a second hand and do not overcook.
  • Done. Serve immediately.

Recipe Notes


  1. Maybe grilled with the hood open or closed.
  2. I use 1/2 teaspoon of cayenne pepper here. This was a 7/10 hot. I suspect most people will want 1/4 teaspoon which is a 3-4/10 heat level. The original recipe used a full teaspoon which I did once. It was what I call manly man level of 10/10.