Fitness4Her

Women's Fitness

Monster Mashed Cauliflower

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An often overlooked vegetable, cauliflower can be a reasonable substitute for mashed potatoes, although without the starch. This dish is a great complement to my mouth-watering meatloaf, Easy, but not Greasy Muscle Building Meatloaf.

1 Head cauliflower, chopped
1/2 cup low sodium chicken stock
4 Tbsp. olive oil
Pinch of fresh mint, chopped ( optional)
Small amount of shredded or grated parmesan cheese (optional)
Salt and pepper to taste

1. Bring cauliflower to a boil.
2. Lower temperature and simmer for 15 minutes.
3. Drain completely.
4. Mash cauliflower in glass bowl.
5. Blend in chicken stock.
6. Add a pinch of mint or grated cheese. (optional)
7. Season with salt and pepper to taste.
8. Serve hot.

Cauliflower is of the same family as broccoli, it has many of the same phytochemicals that are beneficial to our health. A low fat, nutrient dense food that is a good source of fiber, folate and Vitamin C.

Have you tried this recipe? Give us your opinion of it in the comments section:

Extreme Oatmeal

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This “Oh so nutritious!” breakfast will lower your cholesterol and give you the boost you need to get your day off to a good start. With all that you have to accomplish today, you need to begin with a healthy and delicious dish of hot oatmeal.

Add fruit or juice, but still go easy on the amount of sugar you consume. Every meal should include a protein. You can add lean meat, about an ounce or two ounces, or you can add nuts and low fat milk for added protein.

To sweeten it, add cinnamon or Stevia, a natural sweetener with no calories.

2 cups water
1 pinch salt
1 cup regular oats, not instant
1/3 cup oat bran

1. In a medium saucepan, bring the water and salt to a boil.
2. Stir in the oats and oat bran.
3. Once the mixture comes to a boil, reduce the heat to low.
4. Cook uncovered, stirring regularly for about 5 minutes.

Health Benefits:
Oats and oat bran are proven to lower cholesterol and stabilize blood sugar. Oats may also help to protect against colon cancer and heart disease. Oats are a good source of fiber which aids in weight loss. Fiber helps to promote regular bowel movements and allows sugar to be released and absorbed more slowly by the body.

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Aye María! Black Bean Quesadilla

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These beans will have you jumping for joy! You can easily whip up this dish quicker than a pizza delivery. My Latino friends taught me this one. It´s a favorite with so many options. Variety is the spice of life.

1/2 cup shredded reduced fat Monterey Jack cheese
1/2 cup drained black beans
1/4 cup diced green chiles
1 large tomato, diced
2 whole wheat tortillas

1. You can heat the beans in a saucepan or serve them right out of the can.
2. Spread the cheese, beans and chilés on 1 tortilla and lay the other tortilla on top.
3. Preheat a nonstick skillet over medium heat and brush or spray with olive oil or PAM spray.
4. Cook each side for 5 minutes, until cheese is melted.
5. Flip with a dinner plate and slide back into pan.
6. Once each side is crisp and the cheese is melted, serve with your favorite sides.
7. If you prefer, you can bake in the oven until hot and crispy.

Sides: Low fat sour cream, favorite salsa, guacamole (I have a great recipe for that too, small portion sizes, Please!)

The black beans have a high amount of protein and fiber, but you may want to add your favorite lean meat such as chicken, shrimp or beef. Portion control is key when adding meats and sides.

Tried this recipe?  Tell us what you think in the comment section.