lemony cauliflower soup

Clean Eating Cauliflower Soup

Cauliflower is definitely my favorite brassica. I pretty much love it any way you prepare it. Riced, roasted, steamed, sauteed, and blended, as in this delicious and creamy cauliflower soup.

lemony cauliflower soup

This cauliflower soup is an old favorite. It’s simple to make yet so big on flavor. It’s also a health-supportive powerhouse and so important in your bodies natural detoxification systems. It’s a staple in my Nourish program cookbook, as are many other cauliflower dishes. Cauliflower includes antioxidants that boost Phase 1 detoxification and sulfur-containing nutrients that boost Phase 2 activities. Cauliflower also contains phytonutrients called glucosinolates, which activate detox enzymes and intensify their activity.

Clean eating cauliflower soup

Cauliflower is also a powerful anti-cancer veg! It’s broad spectrum antioxidant support helps lower the risk of oxidative stress in our cells, which helps to prevent some forms of cancer (especially colon, breast and ovarian cancer). You can feel good about eating this cauliflower soup!cauliflower soup with pistachios

The soup is also kid friendly. Norah absolutely loves it! The recipe is a simple blend of sauteed onions and garlic, vegetable broth, and lemon juice blended with cooked cauliflower. I topped mine with pistachios and hemp seeds but you could also add a dollop of harissa, shredded cheese, or pumpkin seeds.

clean eating cauliflower soup

Clean Eating Cauliflower Soup

Ingredients

  • 1 head cauliflower, chopped
  • 2 Tbsp olive oil
  • 1 small onion, chopped
  • 1 clove garlic, chopped
  • Sea salt and pepper
  • 3 cups organic vegetable broth
  • 1 cup filtered water
  • 1/2 lemon, juiced
  • pistachios and hemp seed, for garnish

Instructions

  1. Saute onions and garlic in oil until softened. Season with salt and pepper. Add broth, water and cauliflower, bring to a boil, then simmer until cauliflower is softened. Transfer soup to your blender and blend until creamy. Place back in your pot and add lemon. Taste for seasoning. Top with pistachios and hemp seed to serve.
http://foodconfidence.com/2016/02/05/clean-eating-cauliflower-soup/

Clean eating cauliflower soup is a delicious, detoxifying weeknight dinner!

healthy tuna casserole with gluten free bean pasta

Healthy Tuna Casserole with Black Bean Pasta

This simple, healthy tuna casserole is the perfect family friendly pantry meal!

Healthy Tuna Casserole with black bean pasta

I know what you’re thinking, 1975 called and they want their tuna casserole back. But all things become new again, right? I’m wearing circa 1986 skinny jeans and I feel pretty good about it. Plus, it’s new to me! I’ve never made a tuna casserole before. I literally just made it up as I went. I knew what the basic components were, and that’s about it.

Who knew tuna casserole was this good? Had I known, I would’ve been whipping this bad boy up years ago. For one, it’s a skillet meal. And you know how I feel about that. LOVE IT.  For two, it’s mainly pantry ingredients. I could have probably gotten away with using canned mushrooms, but that’s going a little off the rails for this girl. Fresh mushrooms, an onion, a little shredded cheese, and the pantry takes care of the rest. So simple.

healthy tuna casserole with gluten free black bean pasta

It’s also family friendly. Even after I announced it was healthy, it was scarfed down faster than most of my previous black bean pasta creations. Is it the creamy mushroom-based sauce that’s so alluring? Perhaps. Or maybe it’s the shredded cheese and bread crumbs I sprinkled on top? Cheese is always a good trick to get anyone to eat anything.

healthy tuna casserole with gluten free bean pasta

Regardless of the why, it was universally loved and I got some props for making a healthy dish the family loved. A win-win in my book.

healthy tuna casserole

I should mention, too. I cooked this “casserole” in a skillet. You don’t have to do that. You could prep the veggies and the sauce in a skillet, add the pasta to the sauce, and then throw it all into a casserole dish to bake.

healthy tuna casserole with gluten free black bean pasta

The next time you just have no inspiration in the kitchen, try making a quick tuna casserole.  Oh, and black bean pasta not required!

Here’s how I made it:

Healthy Tuna Casserole with Black Bean Pasta

Healthy Tuna Casserole with Black Bean Pasta

Ingredients

  • 3 cans tuna (albacore or chunk) packed in oil or water (I used oil), drained
  • 7 oz bag Explore Asian Black Bean pasta (or any pasta you have)
  • 1 Tbsp olive oil
  • 1 small onion, chopped
  • 2 cups white or brown mushrooms, sliced
  • 1 cup peas (fresh or frozen)
  • 1 can condensed mushroom soup
  • 1 Tbsp flour (sub 1 tsp cornstarch, if gluten free)
  • 16 oz vegetable broth
  • 1 cup cheddar cheese, shredded (I used Cabot)
  • Bread crumbs for topping (use gluten free version, as needed)
  • Sea salt and pepper, to taste

Instructions

  1. Preheat oven to 350. Prepare pasta. Once cooked, drain and set aside.
  2. While pasta is cooking, heat oil on med-high in large skillet. Add onions and cook for 2 minutes, or until fragrant. Add mushrooms and cook for 3 minutes more, or until just soft. Add peas and cook 1-2 minutes more.
  3. Add flour (or cornstarch) to veggies and mix well to combine.
  4. Add canned soup and broth.Stir well and simmer until soup and veggies are combined well.
  5. Add cooked pasta and stir well again to combine.
  6. Add tuna and stir well to incorporate.
  7. Stir in 1 cup shredded cheddar cheese.
  8. If cooking right in skillet, add breadcrumbs and a sprinkle of cheese. If using casserole dish, transfer to dish and add cheese and bread crumbs.
  9. Bake in oven for 25 minutes, or until hot and bubbly!
http://foodconfidence.com/2016/01/29/tuna-casserole-with-black-bean-pasta/

Healthy tuna casserole with black bean pasta. The perfect weeknight recipe that will please the whole family!

Smoked Trout Dip recipe for Superbowl fun!

Smoked Trout Dip

Bring this smoked trout dip appetizer to your next party!

Smoked Trout. That stuff I bought on a grocery trip whim. I like smoked salmon, so I thought, why not smoked trout? And then it sat in my fridge, staring at me every time I opened the deli drawer. It just never seemed the “right”time.

Enter the January Recipe Redux challenge:

A New Ingredient for the New Year: Pick a new ingredient that you’ve been wanting to try… and cook or bake up a new recipe in the new year. Are you curious about fish sauce, matcha, teff – or maybe even ugli fruit? Show us how you’re cooking with something new (to you!) in 2016.

Ahh…the perfect solution for that smoked trout! I get soooo bored of eating salmon over and over so I’m kind of excited that I’ve discovered another alternative. Trout is also a healthy choice. It’s a good source of protein and omega 3 fats, which are wonderful not only for your skin, but your brain, too.

Trader Joe's smoked trout

I decided a dip was the best course of action. It came out quite delicious! I served it up on a sliced baguette, but you could certainly use crackers.

Smoky, creamy and tangy trout dip! The perfect appetizer to mix things up!

This trout dip is tangy, smoky, and creamy…but not too creamy. I lightened it up a bit by omitting the mayo and using just a spoonful of creme fraiche. You could also use Greek yogurt to get that creamy, tangy effect.

Smoked Trout Dip recipe for Superbowl fun!

This smoked trout dip is super simple to make and a delicious departure from the usual smoked salmon appetizer. Turn your friends on to something new when you bring this dip to that Superbowl party or your next ladies brunch. It’s quite versatile and would be perfect for any type of get-together event!

This smoked trout dip is creamy, tangy and delicious.

Smoked Trout Dip

Smoked Trout Dip

Ingredients

  • 12 oz smoked trout, skin removed and chopped
  • 1 heaping tablespoon Creme Fraiche
  • 1 Tbsp capers
  • 2 Tbsp chopped chives
  • juice from half a lemon

Instructions

  1. Chop your trout into bite sized pieces. Combine all ingredients into a small bowl and mix gently to combine. Serve with baguette slices or crackers.
http://foodconfidence.com/2016/01/22/smoked-trout-dip/

For more delicious recipes from my fellow reduxers, click the Blue Frog below: