Cauliflower Wraps

Yield: 2 wraps

Ingredients

• Curry Wraps:
• 1/2 head cauliflower, cut into florets
• 2 eggs
• 1/2 tsp. curry powder
• 1/4 tsp. salt
• Garlic Herb Wraps:
• Substitute 1 minced garlic clove and 3/4 tsp. dried herbs (basil, oregano, thyme or a combo) for the curry powder

Instructions

1. Preheat the oven to 375 and line two baking sheets with parchment paper. In a food processor, pulse the cauliflower florets until they form a crumb-like texture. Place the crumbles and 1/4 cup water in a saucepan with a tight fitting lid. Cook on medium high heat for 8 minutes, until tender.
2. Drain the cauliflower in a sieve, then transfer to a clean kitchen towel. Firmly squeeze any excess water from the cauliflower. In a bowl, stir together the cauliflower and remaining ingredients. Form two thin circles on the parchment-lined baking sheets. With a spatula, press down the "dough" so it forms a thin layer. Keep the wraps compact--there should be no parchment showing through the mixture in any area of the wrap.
3. Bake for about 17 minutes until dry and pliable. Gently remove to a wire rack to cool so the bottom does not become soggy. Use with light fillings or tear into pieces and use to scoop up fillings.

Notes

These delicate wraps are best served within a few hours of baking.

http://empoweredsustenance.com/cauliflower-wraps/

Veggie Lasagna

Veggie Lasagna

4 zucchini sliced long ways
2 cups spinach
1 cup sliced mushrooms
1/4 cup diced bell peppers
1 small onion chopped
1 small head of cauliflower shredded
1 bunch of broccoli shredded
1 jar Walden Farms Alfredo Sauce
1 Packet Ideal Protein Broccoli cheese soup, mixed and warmed
4 slices veggie cheese

preheat oven to 350 degrees
cook shredded cauliflower in covered bowl in microwave on high for 8-10 minutes
mix cauliflower alfredo sauce and broccoli cheese soup then set aside.
spray a 9x9 baking dish with non stick spray
layer zucchini in bottom of pan. Sprinkle 1/4 of each of the vegetables over the top of the zucchini and pour 1/4 of the cauliflower alfredo sauce over layered veggies.
Repeat this process until you have run out of ingredients.
Cover top with veggie cheese and bake 25-35 minutes until all veggies are cooked and cheese is melted.
Enjoy!

OREGANO GREEN BEANS

Ingredients

2 cups  chopped onion 
2 tablespoons  olive oil 
1   garlic clove, minced 
1 pound  fresh green beans, trimmed 
1   (14 1/2-oz.) can diced tomatoes, drained 
1/2 cup  vegetable or low-sodium chicken broth 
1 tablespoon  chopped fresh oregano 
1 tablespoon  chopped fresh parsley 
3/4 teaspoon  salt 
1/2 teaspoon  pepper 
1 tablespoon  fresh lemon juice 
1/2 cup  crumbled feta cheese 

Preparation
1. Sauté onion in hot oil in a Dutch oven over medium heat 8 minutes or until tender. Add garlic; cook, stirring often, 4 minutes or until garlic is tender and golden brown. Add beans and next 6 ingredients; bring to a boil. Reduce heat to low; cover and simmer 10 minutes or until beans are tender. Stir in lemon juice. Transfer to a serving dish; sprinkle with feta. Serve with a slotted spoon.

Cat Cora, Southern Living
APRIL 2010

Oven Roasted Vegetables

Phases 1-4
1 medium zucchini, sliced
1 medium green pepper, diced
1 pound fresh asparagus, cut into pieces
Fresh mushrooms
3 Tablespoons olive oil
Sea Salt and pepper, or other seasonings

Heat oven to 450 degrees.  Place all ingredients in a bowl with a lid; toss to coat.  Place vegetables in a large roasting pan in a single layer.  Bake for 30 minutes, stirring occasionally until veggies are lightly browned and tender.

2 cup servings:

170 calories
5 grams protein
15 grams carbohydrates

Spicy Stuffed Peppers

Spicy Stuffed Peppers
Copyright Tonya Hill July 2012

Ingredients:
2 Green Bell Peppers
1/3 of head of cauliflower, riced (chopped very fine in a food processor)
8 oz of grilled steak
¼ cup of 1 carb salsa
1 tablespoon canned green chilies
1 teas cumin
1 teas garlic
1 fresh Jalapeno diced
2 teas olive oil
¼ Cup beef broth
1 envelope of Ideal Protein Leek Soup

Directions:

Cut off tops of green peppers and remove seeds. Boil green peppers for 3 minutes. While peppers are boiling, in a skillet, heat olive oil with garlic, cumin, green chilies, and jalapenos. Add cauliflower. While peppers boil and cauliflower and other veggies sauté, chop steak in food processor until fine. Add steak, salsa, beef broth, and leek soup to cauliflower and veggies in the skillet. Remove peppers from boiling water and stuff with cauliflower and steak mixture. Place in an 8x8 baking dish and broil in the oven until tops are crisp and golden brown.  Double or triple this recipe when you have friends or family over and they will never believe they are eating diet food!

How to Perfectly Cook Your Veggies

If you’re pressed for time but still want to prepare healthy meals, try steaming. This cooking method is delightfully simple, incredibly speedy, and especially healthy because more nutrients are retained during the cooking process (compared with other cooking methods). Plus, steaming brings out the natural flavor of your veggies. If you've never steamed vegetables before, here are two ways to master this technique.

On the Stovetop:

1. Add 1 or 2 inches of water to a large pot and bring to a boil over high heat.
2. Prepare your vegetables for cooking: After washing thoroughly, cut them into equal-sized pieces to ensure even cooking.
3. Place your steaming basket (a specially designed tool that fits inside a pot and holds food just above the surface of the water) in the pot of water. Or use a bamboo steamer, which sits above steaming water.
4. Add vegetables and cover.
5. Cook until vegetables reach the desired texture and tenderness. In general, most vegetables require only 1 or 2 minutes of steaming, since steam is even hotter than boiling water. If you like your veggies tender, cook them a little longer; if you prefer your veggies on the crisper side, cook for a shorter period. Be careful not to overcook, or you'll end up with mushy vegetables.
6. Carefully remove the lid (remember, the steam can burn your hands!) and take the vegetables out of the basket. Serve them immediately with sauce or seasoning, including lemon juice and any spice that doesn't contain added sugar, or with fresh chopped herbs, such as parsley, basil, or chives.

In the Microwave:

1. Prepare your vegetables for cooking: After washing thoroughly, cut vegetables into equal-sized pieces to ensure even cooking.
2. If you have the plastic bags made especially for microwave steaming, follow the directions on the box; otherwise place vegetables in a large, microwave-safe shallow bowl (a glass bowl, for example) and follow the rest of the steps below.
3. Add just a little water to the bottom of the bowl (about 1 tablespoon per cup of veggies).
4. Cover the bowl with microwave-safe plastic wrap and fold back in one spot to allow steam to vent.
5. Microwave on high for 4 to 8 minutes (depending on the thickness of the vegetables) or until your veggies reach the desired texture and tenderness. Serve with  sauce or seasoning.