Too Good to Be True | A Gluten Free, No Sugar AND Decadent Dessert!

glutenfree, dairyfree, nutfree chocolate muffins or coffee cake with added antioxidants

Believe me when I say, you can eat healthy, gluten free desserts without any added sugar and still enjoy a dish of decadence! Say sayonara to feeling deprived when you’re watching your weight or cleaning up your diet!

If it sounds too good to be true, we thought so, too, until we discovered Chef Danielle Shine’s Vegan Sweet & Healthy Chocolate (Eggplant) Muffins. After adding a little Sprout and Rosebud sparkle, we must say, of all our veggified recipes, this one takes the cake!

The rich flavor of the cacao mixed with the hint of coffee is a mouth-watering combo, and provides an antioxidant, free-radical fighting  along with the … eggplant! Stay with us; it’s delicious, and you don’t even taste it. It even impressed the very picky meat-and-potatoes-minded dinner guests!

The sweetness of the pitted dates (aka no sugar!) and the maca come together, and you’ve got yourself quite a sweet treat to boost your mood and your body.

PS. These also freeze beautifully, and can be used for on-the-go breakfasts & snacks!

Too Good to Be True Cake

Serves 6-8

Ingredients

  • 1 small to medium eggplant, or 1/2 cup steamed eggplant, once squeezed
  • 1 bar of dark chocolate – 70% or higher is best; we used 88%
  • 2 tbsp ghee, olive oil, coconut oil or a blend of all three
  • 2 eggs
  • 3 tbsp cacao powder
  • 1 1/2 tsp fresh ground coffee
  • 8-10 medjool dates, pitted
  • 1 cup gluten free flour
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • ¼ tsp sea salt
    Note: you can make this recipe vegan by omitting eggs and relying on oil instead of butter or ghee. For Paleo, sub your gluten-free flour with almond flour. If steering clear of nightshades, omit the eggplant, keep the eggs, and you’ve still got yourself a rich antioxidant infused dessert!

Directions

  1. Chop eggplant into large chunks and steam.
  2. Pre-heat oven 400F.
  3. Once eggplant is mushy, peel off the skin, if desired, and squeeze as much of the liquid out as you can.
    It will be a mess! If you have kids, now’s the time to get their help because it’s a lot of fun, and also kind of gross. 🙂
  4. Place lump of eggplant in food processor with dates, eggs, cacao, ground coffee, baking soda, baking powder, and salt.
  5. Break up the bar of dark chocolate into chunks (lessens melting time) and on medium-low heat, melt along with the oil or butter until liquid, stirring constantly to prevent burning or sticking.
  6. Pour into food processor. 
  7. Add gluten free flour to processor, and blend until well combined, scraping down the sides when needed.
  8. Pour mixture into pre-greased baking tin.
  9. Bake for 10-12 minutes, or until an inserted fork comes out almost clean.
    (Sometimes, with gluten free baking, the goods will get dry if baked fully, like traditional baked goods. Either way, if the texture is not perfectly to your liking, slice some fruit on it, drizzle tahini or frost with an icing of your choice, and neither you, nor your guests, will be able to tell! 🙂 
  10. Remove from oven, leave to cool for a few minutes, then flip onto a wire cooling rack until ready to serve.
  11. Serve & enjoy! 

As always, we love hearing how you take these recipes and further customize and create ones that are yours! Share your creations with us on social media or leave us a comment below!

Cheers to decadent gluten-free goodness!

Three Quick (& Healthy) Weight Loss Tips You Haven’t Tried

Looking to slim down, drop weight or lose inches? Our three healthy weight loss tips will help you kick-start or rev up your weight loss efforts.  No powders, pills, or starvation necessary. You’ll use your body’s natural science to boost your metabolism, tone up and slim down.

Tip #1: Kick all processed carbs to the curb.

Get rid of boxes, bags, and bottles. Bottled, store-bought juices and smoothies (particularly those in the grocery store aisles), breads, pastas, cookies, crackers, low fat snacks and whole grain snacks contain a lot of sugar and starch that slow down weight loss, particularly for those with food sensitivities.

Kick them to the curb!

Need some ideas on better snacks, here are a few, along with some other no-effort ways to clean up your diet.

Tip #2: No carbs after 4PM.

Say no to any and all carbs after 4PM, including fruit, popcorn, chips (corn, potato, beet, apple, etc.), rice, pasta, potatoes, sugar, and … wine and beer.

Choose dark leafy greens (which not only help with weight loss, but provide vital nutrients that ramp up your overall health, complexion, detox and vitality!) and the best quality protein you can find. Use the Monterrey Bay Aquarium’s Seafood Watch app for the safest, sustainable seafood options in season, and shop your local farmers’ market or meat section at the grocery store for the best grass fed, organic beef!

Tip #3: Finish your last meal three hours before you fall asleep.

Eating in advance of sleep allows your body to digest your food without hampering the natural detox & healing processes that take place during sleep. An added bonus, it also helps you shed those unwanted pounds. If your schedule doesn’t allow for this one, aim for breakfast 12 hours after you ate dinner to help the blood sugar and metabolism reset.

We love to hear your health tips, weight loss secrets and delicious recipes! Share with us on social media or leave a comment below.

To your health!

What the Health and the Keto Controversy

What the Health and the Keto Controversy - making sense of two very different lifestyles and how to make better diet and lifestyle choices

With the recent release of What the Health, aka “The Health Film That Health Organizations Don’t Want You To See,” healthy eating by way of veganism has experienced a rise in attention, specifically within certain social circles and demographics (Netflix is the primary viewing venue).

Friend groups and communities are atwitter over the science and positions explored in the film, and the conversations have incensed many due to the data revealed and what it means to their lifestyle choices or because of the confusion and frustration generated by trying to apply yet another batch of science and expert opinions to an already mixed bag of seemingly conflicting information in the world of health and wellness.

In this post, we explore two primary at-odds lifestyles and offer perspectives and guidance to empower you to follow the path that best suits you. 

First, What The Health!? and Veganism

Veganism, or the practice of eating only non-animal products, has, for years, been touted as a surefire way to lose weight, lower cholesterol and slow aging. In the Middle and Far East, for centuries, practicing veganism is common due to the moral, ethical, and spiritual pillar of the regions to “do no harm.”

Domestically, many celebrities, doctors and industrial leaders have emerged as vegans, and we, the viewing public, have observed the benefits of the vegan lifestyle as they unfolded in that individual’s life as documented through the lens of the camera, social media, USA Today, etc..

All indications point to veganism is The Way!

Here’s where it gets controversial.

Despite these incredible success stories that we’ve seen with our own eyes and the scientific findings cited by vocal vegans and What The Health, arguments that favor the veganism movement can be disproven by other science, research, medical and scientific journals and health experts.

Case in point, the ketogenic lifestyle.

Keto.

As we discussed earlier this month, is a diet globally recognized for centuries for its anti-aging, disease reversing, cancer preventing benefits (among other heroics). The foundation of the keto lifestyle includes a certain cadence of eating, which simulates fasting and subsequent benefits,  and a diet comprised of a high ratio of protein and fats and lower percentage of calories from carbohydrates than the Standard American Diet (SAD, an acronym that is both entertaining and accurate).

Modified keto, for example, may include a diet of 60-70% of calories derived from protein and fats (including saturated and unsaturated) with only 30% or less of calories derived from complex carbohydrates (i.e nothing processed and no sugar). Some keto’ers also shy away from grains, beans, soy, corn, etc., due to the high carbohydrate content and effect on blood sugar, which throws the individual out of a ketosis state, thus undoing the chemistry that yields the incredible benefits.

Protein and fat sources for many followers of the keto diet include animal products, yet, due to the individual’s unique metabolic make-up and how the individual metabolizes carbohydrates using insulin, many keto’ers base a large portion of the diet on plant-based eating, i.e. vegetable-heavy.

It’s Getting Hot in Here.

The conundrum we face are two very different diets, both of which tout health benefits. One is entirely animal-product free, and the other – in many cases – promotes the consumption of high-quality animal products.

You can see how these two dynamics are at odds with one another, and how the confusion and overwhelm accompanying the effort to make sense of them as a consumer can be significant!

Layer on top of any confusion the emotional charge we inject into our relationship with food and the deep ties to our identity that develop in relation to our food choices, lifestyle and the ethics, beliefs and mores therein, and you’ve got a hot button topic that triggers some internal moral dilemmas and very passionate discussions.

What’s Our Take?

As far as we’re concerned, any catalyst, be it a conversation, documentary, book, article, Ted Talk, etc. that activates an authentic, respectful conversation among communities and an inward assessment of one’s health, lifestyle and holistic wellness is a good thing.

Any proponent of a whole food, clean-eating, know-where-your-food-comes-from way of life? Also, a good thing.

Any wake-up call to ask deeper questions, fuel optimal wellness and make intentional, mindful choices? DEFINITELY a GREAT thing.

If you find yourself curious, or even enraged, by What The Health or Keto, and the science, ethics, or the arguments of each, then consider it your wake-up call.

Lean into this conversation vs. throwing in the towel. Casually explore various diets and lifestyles, and shift your mindset into thinking of it as a fun exploration. How you’ve eaten in the past may not be where you want to go in the future, and that doesn’t mean you’ve been fooled or failed! It means you now have different information you’re using to perhaps make different choices.

How to truly know what is best for YOU?

Some people’s constitution and metabolisms need higher levels of protein and fat and opt to include animal products as a manner to supplement those needs. Others have food allergies that preclude them from going all-in on a certain way of eating. Other people’s ethical beliefs trump all else, and they opt to forgo animal products or other food groups.

Every body is different, and therefore, every diet must be different, even if slightly, and that’s OK.

Select one of the diets or lifestyles that have caught your attention or that most closely aligns with you, and test it out for three to six months. Changes take time. Observe your energy levels, food cravings, blood work numbers, fit of your clothes, joint flexibility, mental clarity, emotional resilience and tolerance as indications that you’re on the right track or need to adjust your approach.

The Bottom Line

There is no one diet that – when followed identically across a population without some level of modification – is right for everyone.

Do what is best for you! Take what you can from the diets and lifestyles that you explore, apply them to yourself, observe the results over time and modify where needed. Speak kindly to yourself as you explore a new way of eating. Stay open to the experience and share what you observe with your friends and family; get them in on it, and support one another on your unique journeys to your best selves!

As always, we love hearing from you! Drop us a line to let us know which diet or lifestyle impassions you, how you found your way to better health and we’ll cheer you on! A rising tide lifts all ships, and our community is on the rise with you!

Wishing you a life of greens and grace and all the goodness!

The Cherry Cordial Smoothie | A Delicious Recipe!

gluten free, dairy free, nut free, vegan protein smoothie with cherries and coffee

Wow, this smoothie. It’s so good, it can easily be misconstrued for dessert! Particularly if you freeze it and serve it as such 🙂 Nothing like a delicious finish to a meal that also packs a punch of antioxidant goodness for your whole body! The coffee and sweetness of the cherries offer a richness to the flavor that is satiating and indulgent. Enjoy for breakfast, lunch, or even dessert!

Cherry Cordial Smoothie

Serves 1-2

Ingredients

  • 1/2 cup milk or milk alternative
  • 1/2 cup ice
  • 1/4 cup frozen, pitted cherries
  • 1/4 banana
  • 1/4 cup brewed coffee, cooled
  • 1 scoop protein powder of choice
  • 2 Tbl of avocado
  • Optional: cacao powder, maca, ground flax seeds
  • Toppings: chia seeds, granola, seeds, etc. Go nuts! #punny

Directions

  1. Blend.
  2. Serve.
  3. Enjoy!

Tell us about your favorite smoothie! Share your ideas below on how you improve your desserts to get a gentle sweetness without a sugar overload!

Wishing you a life of greens, grace and gluten-free goodness!

Goes-With-Everything Peachiarry Compote

peach, chia, berry compote - perfect for dessert, breakfast, and dinner

The perfect complement to just about everything from chia seed pudding to biscuits, yogurt, oatmeal, pancakes, salmon, chicken is our Peachiarry Compote! This delicious blend of peaches, chia seeds, and raspberry (ahem, “peachiarry”) with just a tad of natural sweetener adds flavor and tang and rounds out any dinner, side dish or dessert. It’s low-glycemic-index, particularly if you use stevia or monk fruit, gluten-free, dairy-free, and freezable.

Our favorite part about this recipe? It takes just minutes in the kitchen to prepare, it’s full of superfoods, like chia seeds, and the leftovers taste even better than on the first day!

Try it at your next soiree!

Print

Peachiarry Compote

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4

Ingredients

  • 2 cans sliced peaches in pear juice
  • 1/3 cup frozen organic raspberries
  • 1 tbsp natural sweetener of choice
  • 1 tbsp chia seeds

Instructions

  1. Drain most of the juice from the cans of peaches, leaving a few tablespoons of liquid.

  2. Stir peaches, juice, raspberries, chia seeds and sweetener together in a bowl.

  3. Let sit for ~10 minutes until chia seeds form a gel around them.

  4. Top dish or dessert, and serve!

We love hearing how you take these delicious, gluten-free recipes and make them your own! Tag us in your social post of your Peachiarry reveal, so we can see your creative and healthy choices!

S&R’s Lemon Basil Salmon

Have we got a dish for you! This Lemon Basil Salmon will knock your socks off.

If you’ve been along for this wild ride with us for any length of time, you have likely caught on to our passion and penchant for eating healthy without spending a lot of time in the kitchen and infusing as much nutrition as we do flavor into each of our creations.

Lemon Basil Salmon is no different!

This cornerstone recipe is the perfect example of how food can be fuel and medicine. Because of the simple goodness that resides in this simple recipe, I want to take a minute to break it down…

Salmon, a good source of protein and for its healthy omega-3 fats, is a hearty base for any meal – whether a brunch, dinner party or party-of-one rice bowl! It’s a foundational item on our weekly shopping list, in fact. Steelhead trout has also been recommended as a good and sustainable seafood option and a delicious substitute in this recipe. (To find the best seafood in season, use the Monterey Bay Aquarium Seafood app found in Resources below.)

Basil, an MVP herb as far as we’re concerned with its anti-microbial and anti-inflammatory properties on top of combating depression, cancer and disease, adds a savory flavor that blends with a wide range of cuisine, from Italian to Asian, making this dish easy to incorporate into any menu plan.

Lemon, with its tangy delight, is full of vitamin C, and as any Whole30’er knows, provides the acid necessary for good digestion, not to mention a little alkaline boost, as well!

Sea salt is more than just a flavor-enhancer, but actually contains high levels of micronutrients and minerals and only about 70% of the sodium found in normal table salt. PS. Once you go sea salt, you’ll never go back to normal salt due its chemical aftertaste. PPS. Some table salt brands contain sugar as an anti-caking agent, so read your labels.

Last, but not least… Garlic! Anti-cancer, anti-inflammatory, cold-fighting and overall magical for the flourishing of healthy gut bacteria, the garlic rounds out this flavorful dish. Use it minced or as a powder, and increase or decrease to your liking!

Lay the fish on to the pre-oiled cookie sheet, sprinkle your spices, then top with a slice of lemon sans seeds.
Cook or broil until the top is slightly crispy. Keep the lemon intact. It’s deliciously tangy and tastes much better than a raw lemon. (I may or may not take my time eating these slices because they’re so good 😉 )
Lemon Basil Salmon is delicious as the main course with some sides or topping a rice or greens bowl!
Print

S&R Lemon Basil Salmon

Refreshing, savory, light and chockfull of healthful goodness! Perfect for a staying-in date night, a dinner party, or a party for one! 

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2

Ingredients

  • 2 Salmon Steaks or Filet
  • 1 Lemon
  • 1 Tbl Olive Oil
  • 1 Tbl Basil
  • 1 tsp Sea Salt or Himalayan Salt
  • 1/2 tsp garlic powder or minced garlic

Instructions

  1. Preheat the oven to 350F. 

  2. Oil your cooking sheet with the olive oil.

  3. Lay the salmon onto the cookie sheet and sprinkle with seasonings and spices.

  4. Slice your lemon and place one slice onto each serving of salmon.

  5. Cook for 10 minutes or until medium-rare, then broil until lightly browned or desired temperature is reached. (You can also opt to broil the fish as the cooking method; if you do so, set a timer for five-minute increments to avoid overcooking.)

  6. Serve as an entree with seasonal sides, like roasted vegetables, Asian Black Rice Salad, or Pamplemousse Greens. It's also delightful atop a rice bowl.

Additional resources:

  1. The Monterey Bay Aquarium’s Seafood Watch app (found here)will help you identify best sources of salmon for you and the planet
  2. Dr. Axe has a great write-up on all the goodness of basil found here.

We love hearing how you adapt these recipes to your own liking, share them with friends on the good journey of healthy, and include them in your snacks and soirees! Leave us a comment and share how you do Lemon Basil Salmon or tag us in your social post so we can see it IRL!

As always, raising a fork to your health and happiness!

 

S&R’s Strawberry Mint Spritzer | Summer’s Most Versatile Mocktail

glass wine glass of strawberries and mint with club soda

 

Summer is the perfect time to get your hydration habits up to par. From the heat and humidity to the outdoor sweat sessions, you need enough water and other non-caffeinated, non-sugary beverages to replenish what you lose over the course of the day. So many health benefits stem from getting enough H2O, least of all being clear, plump skin & weight management!

S&R’s Strawberry Mint Spritzer is the perfect bev for summer with its refreshing mint, tangy strawberries and crisp carbonation. It’s pleasing to the eye and the waist line, and it’s perfect for a brunch, bridal shower or cocktail party (good for the non-drinkers or as a mixer 😉 )

If you want to kick it up another notch, serve it in wine glasses for a little pep and pizzazz. Even in the office! It makes for a great conversation starter and puts a little more style in your day.

S&R Strawberry Mint Spritzer

Serves 1-2

Ingredients

  • 12 oz. lemon-flavored seltzer (La Croix, Perrier, etc; if you prefer, use a flavor you enjoy!)
  • Two strawberries sliced
  • Two sprigs of sweet mint
    You can find this packaged or as a living herb in the produce section or at a local nursery where you can grow it yourself

Directions

  1. Slice the strawberries into the glass.
  2. Place the leaves of the sprig into the glass; for aesthetic, pull the lower leaves on the stem and place the sprig into the glass as a garnish.
  3. Pour the seltzer to the desired level.
  4. Add ice, if desired.

We love to hear how you put your own spin on our recipes! Leave a comment below or tag us in a social post from your next party when you serve up this favorite!

Wishing you a week of greens and grace, lovelies!

 

 

 

After The Party Smoothie

chocolate-cherry smoothie bowl with banana slices and chia seeds, easy smoothies

You guys know that I use the kitchen as an apothecary of sorts, particularly favoring smoothies. Smoothies provide a slew of nutrition – particularly antioxidants, veggies and superfoods – with little work and minimal prep time, which makes my life easier. With little effort and maximum benefits, smoothies are a go-to meal or snack for any busy bee.

You’ve heard it before that a healthy lifestyle is made of small, consistent choices that benefit you over the long-haul. Mental, emotional, or physical, these small changes made over time compound to bring about lasting ease in your body! Swap that pack of Skittles or BLT with fries for a nutrient-packed smoothie once or twice a week and you will see results.

To get you started, here’s a powerhouse packed with antioxidants to fight free radicals & inflammation (which could present as joint pain, redness in the skin, brain fog) and veggies, healthy fat, and protein to stabilize blood sugar and give you a lasting feeling of fullness. This one is particularly helpful after a night on the town or weekend girls’ trip!

After The Party Smoothie

Serves 1-2

Ingredients

  • 1/2 c. frozen cherries
  • 1/2 c. ice
  • 1/2 nut or seed milk
  • 1 c. H2O
  • 1/3 c. raw cauliflower
  • 1-2 scoops protein powder; this one in vanilla is our fave these days!
  • 1 tbl cacao powder
  • 1 tbl avocado
  • 1 tsp maca
  • 1/3 banana
  • Optional add-in’s: turmeric, chia seeds, flax seeds or flax oil, goji berries, whatever else you choose!

Directions:

  1. Except for the banana, blend all ingredients in a blender.
  2. Slice banana on top.
  3. If you opt for chia seeds, stir them into the smoothie once blending is complete.
  4. Try it out, make it your own and tell us all about it!

We love hearing how you incorporate healthy recipes and habits into your lifestyle, then share those tips with those around you. A rising tide lifts all ships, and together, we can help shape a healthier, happier world! Share this recipe with anyone on social media or in real life who might enjoy it, or better yet make it together! Cheers to your health.

Sprout and Rosebud Dairy-free Cheesecake

We interrupt your regularly scheduled program of The Job Front & Delegation to bring you this recipe – perfect for your July 4th picnic!
slice of cheesecake covered with syrupy strawberries
Lighter than traditional cheesecake and more like flan, S&R Cheesecake is a healthier option and friendly to those with gluten, dairy and nut aversions.

I have not had cheesecake in YEARS since the ingredients – cream cheese, graham crackers and sometimes almonds – were found to wreak such havoc on my body.  Although, like many of you, I’ve gotten used to a cheesecake-free life, I’ve been curious to see if a Sprout & Rosebud option could replicate that taste and texture. … or at least something similar to offer to the roulette wheel of desserts in our house!

The rules were simple: no gluten in the crust, no dairy in the filling, and no nuts anywhere. If possible, less sugar, too (after reading Dr. Mark Hyman’s The Blood Sugar Solution, you’d cut back STAT, as well). I decided to go with a pre-made crust and found Mi-Del’s at the local grocery story. The challenge would be to recreate that rich, almost tart taste of the full-fat cream cheese traditionally used. Let’s be honest right up front that tofu or coconut options are highly unlikely to satisfy that texture and taste.

Coconut was out because of my sensitivities, so I went with Tofutti Cream Cheese, which I had enjoyed over the years as a bagel shmear.*

Only in the most fortunate of parallel universes would cream cheese made from tofu be equivalent to real cream cheese, and I definitely sensed that I may have bitten off more than I could chew, as they say 😉 #punintended

The final product was like the love child of cheesecake and flan.

Delicious, though different than “normal” cheesecake. Lighter, less saccharine sweet and without the after-effect of bloating and guilt. Definitely a treat I wouldn’t mind putting into rotation for Client recipes, dinner parties and the like. The cherry on top was the positive review and second serving by my taste tester, who fancies himself a Chicago cheesecake connossieur with a refined palette and borderline sugar addiction!

The Sprout & Rosebud Cheesecake

Serves 6-8

Ingredients

One pre-made Gluten Free Graham Cracker Crust

For filling:

  • Two 8 oz. tubs of Tofutti Better than Cream Cheese (or cream cheese sub of your choice)
  • 2/3 cups of Stevia, Stevia/Sugar blend or sugar
  • 2 eggs
  • 1 tsp vanilla extract

For fruit topping:

  • One package of organic strawberries
  • Two Tbl Sugar or or Stevia/Sugar Blend

Directions

  1. Preheat the oven to 350F degrees.
  2. Let the cream cheese get to room temperature, then beat the cream cheese and sugar until smooth.
  3. Add the two eggs and vanilla extract.
  4. Pour into the crust and bake for 40 minutes or until slightly brown on top.
  5. For the filling, rinse, hull and slice the strawberries in a bowl with the sugar. Let sit until they get syrupy.
  6. Once the cheesecake has cooled, slice and serve with the strawberries and syrup on the top.
Pre-oven, the crust is filled with the S&R filling (which, PS, tasted great) 🙂
Voila!
Topped and ready to serve!

*Note: Although Tofutti’s “Better than Cream Cheese” does contain partially hydrogenated soybean oil (which I strictly avoid), this option was preferable from a food-allergen standpoint, so I went with it. As always, choose what’s the best for YOU and aligns with your health goals and priorities. 

We love hearing how you customize this recipe to make it your own. Share your thoughts with us below, or send us a note!

S&R’s Roman Omelette

You may be familiar with a Tortilla Espanola, or Spanish Omelette, a delicious dish from Spain consisting of eggs, potatoes and onions and perhaps a few spices, like chives. Having studied Spanish cuisine and culture for years, I was immediately inspired to create a unique recipe for a similar dish with an Italian flair when things went a little awry while preparing Italian “Fried” Cauliflower. As with many creations throughout history, some of our best ideas come about when amidst a total mess 🙂

Instead of thinly sliced, layered potatoes, the S&R Roman Omelette includes slices of cauliflower, mixed with sliced onion and covered by an egg solution, chockfull of the herbs and spices to give it that Italian flavor we know and love.

Get a load of this! Not only is it rich with Vitamin C (move over, oranges!), a slew of B Vitamins (including Folate, important for women!), and Vitamin K (good for strong bones and preventing heart disease), but Cauliflower is also a powerhouse of phytochemicals and antioxidants. In fact,  the National Foundation for Cancer Research considers it a cancer-curbing cruciferous veggie! Sounds like eating a delicious dish full of this superfood is una buona idea to me, Paisan!

Print

Roman Omelette

Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes

Ingredients

  • 1 head raw cauliflower
  • 1/2 one yellow onion, thinly sliced
  • 1 dozen cage free eggs, or 2 cups egg whites

Italian herbs and spices to taste; we used:

  • 1 tsp parlsey
  • 1/2 tsp oregano
  • 1/2 tsp basil
  • 1/2 tsp garlic
  • 1/2 tsp course black pepper
  • 1/2 tsp sea salt

Instructions

  1. Preheat the oven to 350F degrees.

  2. Spray or grease a large pie pan or casserole dish.

  3. Slice the head of cauliflower parallel to the base into half-inch steaks. If florets or pieces fall off, you can include them, too!

  4. Layer the cauliflower steaks and the onions in your pie pan or casserole dish.

  5. In a large bowl, beat the eggs with the herbs.

  6. Once fully beaten, pour over the vegetables in the pie pan or casserole dish.

  7. Bake for ~45 minutes or until the eggs have finished cooking and the top is slightly golden.

  8. Enjoy!

a scene of sliced cauliflower on a cutting board
Sliced cauliflower steaks replace the sliced potatoes in this new-world take on an old-world staple.
a casserole dish filled with cauliflower
Layered cauliflower and onion slices.
the casserole dish with the egg mixture added to cover the cauliflower
Make sure to cover all the cauliflower with the egg mixture.
The casserole dish cooked next to a serving of the omelette with a greens salad topped with grapefruit
The Roman Omelette is lovely for brunch or dinner, and can be paired with a simple greens salad, sautéed spaghetti squash, or simply as-is! Buon Appetito!

Another delight about Italian living is the slow pace of mealtime and the enjoyment of the people with whom you share it, so share this dish (or recipe) with your loved ones, and enjoy each moment as you savor each bite!