Eat this, not that: Cauliflower mac and cheese!

Eat Cauliflower, Not Macaroni!

Everyone loves mac and cheese. It’s the ultimate comfort food and like most comfort foods, it doesn’t offer much in the way of nutrients. But, that doesn’t mean you have to give it up to maintain a healthy lifestyle. Subbing cauliflower for pasta is an easy way to cut calories without losing a favorite dish. Cauliflower is very nutritious as it is extremely low in calories and has no fat. It is also loaded with vitamins, being a great source of vitamin C, vitamin K, and folate. So, not only are you cutting out unhealthy ingredients, you’re adding some needed nutrients.


 boiled cauliflower  boiled macaroni
1 cup of: boiled cauliflower boiled macaroni
Carbohydrates: 4g 43g
Calories: 23 221
Vitamin C: 44.3mg (74% daily value) 0.0mg



What you need:

  • 1 head of cauliflower cut into bite sized pieces
  • 2 cups of shredded cheddar cheese
  • ¾ cup of milk
  • 3 tablespoons of butter
  • ½ cup of breadcrumbs
  • Salt and pepper to taste


What you do:

  1. Preheat oven to 375°
  2. Boil or steam cauliflower until slightly tender, about 5 minutes
  3. Combine cauliflower, butter, cheese, salt, and pepper
  4. Add mixture to greased baking pan
  5. Pour milk over the top
  6. Bake for 30 minutes in preheated oven
  7. Stir, then top with bread crumbs
  8. Bake an additional 20 minutes or until top is browned


Enjoy on its own or as a side dish to any meal!


Eat Guac, Not Queso!

Everyone loves a good queso dip, but if you are watching your weight or trying to maintain a healthier lifestyle it may not be the best snack choice. Queso is very high in saturated fat and cholesterol and, while it is a good source of calcium, it is pretty much void of any beneficial nutrients. If you are looking for a nutritious alternative, try fresh guacamole!


Nutrition  Guacamole Queso
Calories 240 492
Fat 24g 40g
Saturated Fat 1g 25g
Cholesterol 0 139mg
Sodium 200mg 1493mg
Carbs 16g 6g
Fiber 8g 0g

*based on a 1 cup serving

Guacamole has become an incredibly popular snack and not just because it is delicious. It’s super easy to make too! And, bonus, it’s packed with tons of nutrients. Avocados have so much of the good, unsaturated fats and omega fatty acids that our bodies need. They are also a great source of fiber, vitamin C, folate, and potassium. Onions, jalapeños, and cilantro all contain antioxidants and phytonutrients that help keep our bodies healthy and prevent disease. Homemade guacamole doesn’t contain the preservatives and unnecessary ingredients found in some store bought brands, either, making it especially good for you. Try this spicy guacamole recipe for a tasty and healthy snack!

quacamole ingredients

What you need:

2 avocados

½ red onion,

1 large jalapeño

½ bunch of cilantro

Juice of 1 lime

Salt and Pepper to taste

Cayenne pepper

What you do:

Thinly chop onion, jalapeño, and cilantro. Using a fork, mash avocado and add in other ingredients. Add as much or as little cayenne as you like. I like to make this very spicy, so I add a lot. Enjoy with chips, sliced veggies, or even as a spread on sandwiches!

Eat This, Not That!

Eat spaghetti squash, not pasta!

Do you love Italian food and a big bowl of pasta, but hate the bloated and heavy feeling that immediately kicks in afterwards? We have the perfect solution for you!

Try substituting your favorite pasta or spaghetti with spaghetti squash instead! The texture is almost identical to normal spaghetti, but without all of the negative effects of eating a heavy pasta dish full of carbohydrates.


 spaghetti squash  spaghetti squash recipe 2.tif
100 Grams of: Spaghetti squash Pasta
Carbohydrates: 7 g (2% of Daily Value) 75 g (25% of Daily Value)
Calories: 31


Vitamin A: 120 IU 0 IU

Try this delicious and healthy recipe for chicken parmesan with spaghetti squash instead of regular pasta!


  • 1 large spaghetti squash
  • 1 lb thin sliced chicken breast, cut into strips
  • Italian seasoning
  • 4 cups marinara sauce
  • 8 oz fresh mozzarella
  • Grated Parmesan Cheese
  • Coconut Oil for sautéing chicken


  1. Preheat oven to 375 degrees.
  2. With a sharp knife, slice the squash in half. If the squash is too tough – puncture in several places forming a dotted line around the squash. Microwave for 3-5 minutes to soften. Allow to cool before cutting in half – following the dotted line.
  3. Scoop out the seeds – brush with oil, salt, and pepper, – and roast face down in a preheated oven for 35-40 minutes, until a fork can easily pierce the skin.
  4. Meanwhile, slice the chicken breasts into strips. Note, for this recipe we will be sautéing the chicken, not frying.
  5. Sautee the chicken strips in a pan using coconut oil and Italian seasoning. Cook completely through until there is no pink in the middle of the chicken strips. Set cooked chicken aside on a plate while you prepare the squash.
  6. Once the squash is out of the oven, let cool for about 10 mins. Flip over and shred the inside of each squash so that the spaghetti strands are loosened. Be careful not to poke a hole in the skin of the squash. It is your choice whether you want to keep the spaghetti squash in the skin, or shred and scoop it out onto a plate or into a large bowl.
  7. If keeping the squash in the skin, pour 1/2 cup marinara sauce over shredded squash in each half of the squash. Top with chicken strips, then 1/2 cup more marinara, and finish with mozzarella and parmesan cheese, and a pinch of Italian seasoning. Return to the oven to bake for 10-15 minutes until the cheese has melted.