Enjoy the Kitchen mindfully and with compassion

This is a great breakfast idea that’s much lower in carbs than a traditional hash brown.   It also has more antioxidants and fiber.  Try them with any meal or as a snack.

Ingredients
For: 5 patties

1 Cup cauliflower break into florets (food processed)
1 Cup red potato (food processed)
1/4 Cup onion chopped (food processed)
1/4 Cup chickpea flour
1 Tablespoon arrowroot starch or cornstarch
1/2 Teaspoon garlic powder
1/4 Teaspoon salt

Instructions
Preheat oven 475 degrees F. Line baking sheet with parchment paper.

Process cauliflower, potato and onion in a food processor or grate with a box grater until crumbly.

Combine chickpea flour, arrowroot starch, garlic powder, salt. Stir to combine.

In a large mixing bowl mix cauliflower, potato and onion together.

Add the dry ingredients and mix to form a batter.

Divide batter into 5 equal portions, shape into patties, about 3 x 2 inches.

Place patties on prepared baking sheet and bake for 15 minutes, flip patties and bake for another 5 minutes.

Each Patty: Calories 74, Protein 2.5 g, Carbs 12 g, Fat 5 g, Fiber 3

This drink is a great way to increase your veggies at any meal. It’s loaded with antioxidants, phytonutrients, vitamins, minerals, and fiber.

Ingredients
1 Leaf Swiss Chard
1 Leaf Kale
2 Leaves Red leaf lettuce
1/2 apple
Handful of baby spinach
Handful of Parsley
1/8 Avocado
Pinch of cinnamon
1 cup Water

Instructions
Place all ingredients in a blender and blend until smooth.

This delicious dessert is tasty and healthy being a good source of protein, healthy fats, calcium, potassium, antioxidants, and polyphenols. There aren’t too many desserts that can claim that. So what makes it so healthy? Simple healthy ingredients!
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So now that you’ve put together a healthy salad using dark leafy greens, like kale or spinach, grated carrots and sliced beets, it’s time to dress it with something just as healthy as your salad.

Making your own salad dressing puts you in control of the ingredients to make a fresh, healthy and tasty dressing every time. It’s simple and easy. A basic salad dressing is made up of a base, acid and a thickening agent.

Oil makes a good base and a good quality extra virgin olive oil will certainly make your dressing taste great and add lots of healthy fats. You could also try avocado oil, flax oil or hemp oil.

An acid provides flavor and brings out the flavors in other foods. It has some nourishing qualities and is good for digestion. Try using apple cider vinegar, fresh lemon juice, fresh lime juice, balsamic vinegar, coconut vinegar, brown rice vinegar, or red wine vinegar.

Thickeners are helpful with emulsifying all your ingredients together. Try using Dijon, tahini, avocado, chia seeds, ground flaxseeds, honey, or maple syrup.

A ratio of 1 part acid to 3 parts oil (or a 1 to 2 ratio) is typical however experiment with the ratios to come up with what taste good for you. Try adding herbs and spices and a pinch of salt.

Here is a favorite salad dressing of mine: A Vinaigrette Dressing

By Vincent Alvarez, RDN, NSCA-CPT