Previ Culinary

All Things Cauliflower

Freshly picked selection:

Cauliflower

Cauliflower is a commonly found cruciferous vegetable.  It is a close family member of cabbage, kale, broccoli and collards.  The head, or “curd” of the cauliflower can come tightly packed or loosely packed.  Americans prefer the tightly packed curd while other cultures, such as the Chinese, prefer loosely packed.  China and India are the two largest consumers of cauliflower in the world.

What to look for when purchasing:

Look for heads of cauliflower that are without discoloraton.  The leaves should also be green without any sign of yellowing. When pressed, the curd should be firm and not give to pressure.

How to store:

Cauliflower should be tightly wrapped and stored in the refrigerator for 3-5 days.  Riced raw cauliflower can be frozen for up to 6 months.  Cooked cauliflower can be stored in the refrigerator for up to 3 days.

Varieties:

The most popular variety is white cauliflower, but purple and green can also be found.

Nutritional Benefits:

Recipes

Learn how to rice 

OR

mash cauliflower!

This recipe is one of our favorites to date.  See how to make a pizza crust or bread sticks the whole family will LOVE using only cauliflower, eggs, and cheese!

Try making this warming Roasted Garlic and Cauliflower soup.

Our Chefs & Nutritionists Say:

“Cauliflower is truly an underdog that can do almost everything in the kitchen.  From being a rice or potato replacement all the way to making a “bread” with it!  I love it’s versatility.”

-Stefanie Gates, PreviMedica Culinary Advisor

References:

Herbst, Sharon Tyler. Food lover’s companion: comprehensive definitions of over 7200 food, wine, and culinary terms. 5th ed. New York: Barron’s Educational Series, 2013. Print.

“Cauliflower.” Cauliflower, www.whfoods.com/genpage.php?tname=foodspice&dbid=13.

 

Previ Culinary: How to Make Ghee (Clarified Butter)

Ghee, or clarified butter, is a delicious way to still enjoy the flavor of butter without the casein and whey. It is easily found in the grocery store, but did you know that you can make your own at a fraction of the price? Watch the video to find out how!

How to Make Ghee (Clarified Butter)

Written By: Stefanie Gates, Culinary Advisor

Ingredients:

  • 1 cup (2 sticks) unsalted butter

Equipment:

  • Saute pan or small sauce pot
  • Spoon or ladle

Directions:

  1. Begin by placing the butter into the pan and turning it on to medium heat.  For faster melting slice the butter.
  2. Once the butter has melted, turn the heat to low.  This is a low and slow process.
  3. Soon, the butter will begin to bubble and you will see separation happening.  The whey will rise to the top and the milk solids will sink to the bottom.  Skim the whey off of the top with a spoon or ladle being careful not to remove the butter.  Let this happen slowly, it will keep separating.
  4. Once you are sure it has all separated and you have skimmed all of the whey off of the top, turn the heat off and let it cool.  Once it’s cool, carefully spoon the clarified butter into a jar being careful not to include the milk solids that have separated into the bottom of the pan.
  5. Refrigerate and use as you would butter or oil!


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

Nourished Kids: Homemade Energy Bites for Kids

It’s no secret that kids love snacks. When they’re in school or at home, they need a snack that is going to provide the right nutrients to keep them satisfied and ready to learn. These homemade Kids Energy Bites pack a ton of protein and healthy fat that your kids will gobble up in no time. Read the full recipe AND see what our fun surprise ingredients are that your kids will love!

Homemade Energy Bites

Recipe By: Stefanie Gates, Chef & Culinary Advisor

Makes: about 20 balls

Ingredients:

  • 3/4 cup unsweetened crispy rice cereal
  • 1/2 cup gluten free oats
  • 1/4 cup raw honey
  • 1 cup natural peanut butter
  • 2 tbsp. chia seeds
  • 1/4 cup ground flaxseed
  • 2 tbsp. sliced almonds
  • 1/4 cup chopped pecans
  • 1/2 cup dried cranberries

For the Topping:

  • 1/2 cup oats
  • 1 tbsp. unsweetened cocoa powder
  • 1 tbsp. coconut sugar
  • 2 tbsp. sliced almonds

Directions:

  1. For the energy balls, melt the honey and peanut butter together over a double boiler until combined and loose enough to stir.
  2. Combine all dry ingredients in a large bowl and mix in the peanut butter and honey.  Stir very well until everything is mixed evenly.
  3. For the topping, combine the oats, cocoa powder, coconut sugar, and almonds in a small food processor or blender.  Pulse a few times until everything is a uniform size about the size of crumbs.  Pour into a bowl.
  4. Once the balls are made, roll them in the topping and place onto a lined baking sheet.  Freeze and then transfer to a different container or bag for storage in the freezer.
  5. When ready to eat, remove and let thaw for about 10 minutes.  Enjoy!


Stefanie Gates, chef, is a regular contributor to our blog and culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. Her main recipe tester is her two year old son.  You can learn more about her here.

 

 

Previ Culinary: Mini Veggie Pancakes

Instead of pancakes for breakfast, how about pancakes for dinner?  These veggie pancakes are reminiscent of hash browns, but they are so much better.  Slightly sweet but mostly savory these are the perfect side dish to any lean protein or over-easy egg.

Mini Veggie Pancakes

(Adapted from: Healthy Family Meals)

Serves: 4

Ingredients: 

  • 2 egg yolks
  • 1 small sweet potato (about 6 ounces), peeled and shredded
  • 1 small zucchini (about 4 ounces), shredded
  • 1 tbsp. oat flour
  • ½ tsp dried oregano, crumbled
  • ½ tsp garlic powder
  • 1/8 tsp sea salt
  • 1 ½ tsp olive oil
  • Cooking spray

Directions:

  1. In a large bowl, lightly beat the egg yolks.
  2. Stir in the Sweet potato, zucchini, flour, oregano, garlic powder and salt.
  3. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Press some of the sweet potato mixture into a ¼ -cup measuring cup. Invert in the skillet.
  4. Remove the cup and, using a spoon, slightly press the mixture to form a pancake. Repeat to make 7 more pancakes.
  5. Remove the skillet from the stovetop. Lightly spray the pancake tops with cooking spray. Return to heat and cook for 3 to 4 minutes on each side, or until browned.
  6. Transfer to a plate and serve.


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

Happy National Peanut Butter & Jelly Day!

Happy National Peanut Butter and Jelly Day! We are celebrating with a throwback to one of our favorite smoothies.  With only three ingredients, your entire family will love this healthy take on a popular childhood favorite.

Peanut Butter & Jelly Smoothie

Recipe By: Stefanie Gates, Culinary Advisor

Makes: 1 smoothie

Ingredients:

  • 1 cup frozen organic strawberries
  • 1 tbsp. natural peanut butter
  • 1/2 cup unsweetened almond milk
  • Ice as needed

Directions:

  1. Blend all ingredients adding ice as needed to thicken.  Serve immediately and enjoy!


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

How to Incorporate Protein Powder into Everyday Meals

If you’re looking to increase your protein intake, protein powders are a convenient and versatile choice. The most popular way people use protein powders is by adding them to smoothies, but who wants to have a smoothie every day? Not us! Here are our top five ways to incorporate protein powder into everyday meals.

1.) Stir a scoop of protein powder into your homemade Energy Bites!

Our Homemade Energy Bites recipe is packed full of goodies.


2.) Include protein powder in a muffin recipe!

We like this recipe because not only is it simple, it is vegan AND grain free: https://thebigmansworld.com/2017/02/25/5-ingredient-chocolate-chip-protein-muffins-low-carb-vegan-paleo/


3.) Make your own Popsicle. Combine the recommended amount of protein powder with your favorite milk or dairy free milk, fruit, spices, vanilla extract, etc.  Pour into a Popsicle mild and freeze.  The perfect treat to cool you off after a hard workout.

This recipe is simple and healthy:  https://www.theflavorbender.com/vanilla-and-chocolate-protein-popsicles/


4.) Stir a neutral flavored protein powder into your soup or sauce for dinner. The best way to do it is to ladle a small amount of the broth or sauce into a separate bowl and then whisk the broth and the protein powder vigorously until smooth.  Then add the mixture into the rest of the soup or sauce.

(No recipe needed!)


5.) Protein Pancakes are quick and easy and typically do not require any flour.

Our recipe for Blender Protein Pancakes can’t get any easier, or more delicious!

 

As you can see, there are a multitude of ways to include protein powder in your meals. As always, we believe that whole foods should take priority in your eating pattern, but protein powders can give typically low protein meals and snacks a boost. Just be sure to use a protein powder that doesn’t include any unwanted ingredients such as artificial sweeteners and/or dairy if you’re avoiding it.

 

 

 

 

 

 

 

 

 


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

 

Previ Culinary: Lentil & Walnut Salad

Lentils are a great source of protein and couldn’t be easier to make. This salad is full of texture and flavor that you don’t want to miss! Meatless Mondays will become much more fun with this salad. 

Lentil & Walnut Salad

Adapted from: Laura Ryle

Ingredients:

  • 1 cup lentils
  • 2 cups water
  • 1 bunch scallions, chopped
  • 1 bell pepper, diced
  • ½ cup cilantro, chopped
  • ½ cup walnuts, chipped
  • ½ tsp. dry mustard
  • 4-5 tbsp. red wine vinegar
  • 1/3 cup extra virgin olive oil

Directions:

  1. Cook lentils per package directions.
  2. While lentils simmer, prep veggies.
  3. In a small bowl, combine dry mustard with red wine vinegar.
  4. Mix a little at a time so dry mustard will blend completely.
  5. Combine lentils and all chopped ingredients.
  6. Pour red wine vinegar mixture and olive oil over salad and toss to mix.
  7. Season with salt and pepper to taste.
  8. Enjoy warm or cold.


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

Previ Culinary: Coconut Flour Blueberry Muffins

Need some ideas for baking with coconut flour? Here’s one! This recipe uses only coconut flour and loads of juicy blueberries. It is easy to throw together and everyone in your family will enjoy this for breakfast or even as a snack.

Coconut Flour Blueberry Muffins

(Adapted from: http://www.cheeseslave.com/coconut-flour-blueberry-muffins/)

Serves: 6

Ingredients: 

  • 3 pasture raised eggs
  • 2 tbsp. grass-fed butter
  • 2 tbsp. raw grass-fed milk or coconut milk
  • 2-3 tbsp. raw honey
  • 8 ounces organic fresh or frozen blueberries
  • ¼ tsp. sea salt
  • ¼ tsp. organic vanilla extract
  • ¼ c. coconut flour

Directions:

  1. Preheat your oven to 300 degrees
  2. Blend together eggs, butter, milk, coconut flour and thoroughly mix into batter until there are no lumps.
  3. Drain blueberries and dry with paper towels.
  4. Add to batter with a spoon.
  5. Pour batter into muffin cups.
  6. Bake at 400 degrees for 15 minutes.


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

Previ Culinary: Honey Almond Chicken

To us, simple ingredients are the best ingredients and they should always equate to delicious. This honey almond chicken is all of this and more. It contains only five ingredients and couldn’t be easier to make. Even your kids will love it! Gluten free, grain free, and dairy free, this chicken is a delectable topper to a hearty salad or an entree to serve with lots of roasted veggies and simple smashed potatoes.

Honey Almond Chicken

Adapted from: http://www.scdrecipe.com/recipes-chicken/oven-fried-honey-chicken/

Serves: 6

Ingredients: 

  • 1/4 cup honey
  • 1 tbsp. vinegar
  • 1 tbsp. dry white wine
  • 1 ½ cups almond flour/crushed almonds
  • 1 tbsp. olive oil
  • 6 boneless, skinless chicken breasts, halved

Directions:

  1. Preheat oven to 375 degrees F.
  2. In a shallow bowl, whisk together honey, vinegar and wine. Pour almond flour into separated bowl. Set bowls aside.
  3. Spread oil over foil-lined baking pan large enough to hold all chicken pieces in one layer.
  4. Roll chicken pieces in honey mixture, then in almond flour; place in pan.
  5. Bake for 30 minutes, or until cooked thoroughly.


 

 

Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

Previ Culinary: Roasted Cauliflower & Garlic Soup

Try something different with cauliflower and make soup! This recipe is easy, healthy, and will warm your tummy on even the coldest of days. Not to mention, cauliflower is packed with nutrients to keep those germs at bay during cold and flu season.

 

Roasted Cauliflower and Garlic Soup

(Adapted from: http://www.honestbody.com)

Serves:

Ingredients:

  • 10 – 15 cloves of garlic, unpeeled
  • 1 head of cauliflower
  • 7 Tbsp. ghee
  • 2 tsp. salt
  • 2 tsp. dried basil
  • 2 onions, coarsely chopped
  • 4 c. homemade chicken stock

Directions:

  1. Preheat oven to 400 degrees.
  2. Divide the cauliflower into florets.
  3. Put the cauliflower pieces and unpeeled garlic into a large bowl.
  4. Melt 3 Tbsp. of ghee in a saucepan and pour over vegetables. Stir to coat.
  5. Pour vegetables into shallow roasting pan and roast for 30 – 40 minutes.
  6. In a large soup pot, melt the remaining butter/coconut oil and sauté’ the onions until soft.
  7. Stir in the dried basil, add the stock and bring to a boil.
  8. Put the roasted vegetables in the pot.
  9. Peel the garlic and add as well.
  10. Blend with immersion blender and cook for another 5 minutes.


Megan Huard, Chef RD and Stefanie Gates, chef, are regular contributors to our blog and culinary advisors for PreviMedica. They enjoy developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about them here and here.

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