I'm not a big white sauce fan. Let's face it, it has all the ingredients for a heart attack and if done improperly tastes like glue. And to be honest, I'm not a big fan of cauliflower. As a child I thought it looked like a brain and after taking anatomy I still think it looks like a brain. But I'm always trying to branch out and trying new things so when I saw this Healthy Fettuccine Alfredo recipe I thought I'd give it a try. I made my own version of it and loved it! I couldn't stop licking it off the spoon after my first skeptical taste! TRY THIS RECIPE! It will change your life. Here is my version: 

Ingredients
3-4 servings 100% whole wheat angel hair pasta*
1 head cauliflower** 
2 cups chicken broth (you can make your own using bullion)
4-5 cloves garlic, minced 
1/2 cup chopped onion 
1/2 tablespoon butter 
1/4 teaspoon salt***
1/2 teaspoon nutmeg 
1/4 teaspoon black pepper 
1/2 tablespoon olive oil 
1/4-1/2 cup heavy cream 
1/2 cup pasta water reserved from making pasta 
1 zucchini 
1 green pepper
2 mushrooms
1/2 cup cherry tomatoes 

Directions
1. Boil chopped cauliflower and zucchini in broth for 15 minutes. While cauliflower and zucchini is boiling sauté garlic and onions in butter in a large skillet. 

2. Add garlic, onions, cauliflower, zucchini, broth, nutmeg, salt, and pepper to blender and blend until completely smooth. 

3. Once it is completely smooth stream in olive oil. If mixture is too thick to turn through the blender easily add more water or broth. While cauliflower is blending cook pasta according to directions. Save pasta water to use later. 

4. Sauté chopped peppers and mushrooms and then add cherry tomatoes sliced in half. 

5. Pour the cauliflower mixture into the large skillet with sautéd peppers, mushrooms, and tomatoes. Add the cream and cook over low heat. Add pasta water to thin and keep warm until ready to serve. 

TIPS
*If you are trying to get your family to eat whole wheat pasta start with angel hair. It is so thin that the texture difference isn't as noticeable. My favorite brand is honestly Western Family. 

**Boil your cauliflower for at least 15 minutes with the lid off. The longer it boils the smoother the sauce. 

***Don't use any salt if you are making your broth from bullion 

This summer I discovered the amazing transformation that occurs when vegetables are roasted. Brussels sprouts became my favorite food, carrots had new life, I wanted vegetables for every meal! My husband even liked it! Not only does it make your vegetables taste amazing, but it is also extremely easy. Try it for yourself and let me know what you think! 





Ingredients
1 cup Brussels sprouts
2 small red potatoes, diced (or try sweet potatoes) 
1 small onion (red, yellow, or white), diced
3 cloves of garlic minced
2 carrots, diced
1 pepper, diced 
2-3 tablespoons olive oil
2 teaspoons oregano 
1 teaspoon ground rosemary 
1 teaspoon ground thyme
Salt and pepper to taste 

Directions 
1. Wash and dice all vegetables. 
2. Place on baking ban and drizzle with olive oil. Toss until everything evenly coated. 
3. Sprinkle with seasons and toss until coated. 
4. Bake at 350 F for 20-30 minutes or until vegetables are cooked through.
5. Eat as a side or make it your meal!

We discovered another winner last night: Tara Stiles' Vegan French Toast Surprise! I don't know about you, but for me seeing vegan in a recipe title is often a turn off. Vegan implies either a lot of work, really expensive, or not very good. However, this french toast recipe was the exact opposite. The natural sugars from the banana in the base, when cooked with a little oil or butter, creates an amazing caramel flavor. I think I may actually like this recipe better than regular French toast! Plus it is so easy to make and clean up; it can't be beat! 



Ingredients
2 very ripe bananas
1/2-3/4 cup milk (I used almond milk)
1 1/2 teaspoons vanilla
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon 
Oil or butter to grease pan

Directions 
1. Put all the ingredients in blender and blend until smooth. Pour into a shallow dish 
2. Heat pan on stove top over medium heat and add oil or butter. 
3. Dip bread in banana mixture until evenly coated and place in warmed pan. 
4. Let cook 3-5 minutes on one side before flipping. Let cook on other side for 3-5 minutes. 
5. Enjoy with fresh fruit, jam, honey, syrup, whipping cream...the possibilities are endless! 

Tips

• This recipe does need to cook a little longer than regular French toast, don't get discouraged if it doesn't seem to be cooking, just let it cook a little longer! 
• Use a spatula to push the bread down so that all of the bread is in contact with the bread, it will help it cook faster and more evenly. 
• The banana mixture will get all over your spatula and be a little gooey. Eat it! It is amazing! 
• For an extra treat add a little coco powder and a couple drops of NuNaturals chocolate liquid stevia. 

I found this recipe and recently tried it. I'm so impressed I had to share! Full of healthy fats, veggies, and whole grain this is a deluxe dinner that tastes great and pampers you from the inside out. It is warm, creamy, flavorful, and extremely easy to make. Just as easy as opening a can of Ragu and adding a few extras. This is a must try recipe! 

Ingredients 
12 oz. pasta (I used whole wheat spaghetti)
2 ripe avocados, pitted and scooped
1 lemon, juiced
2 cloves garlic
1/4 cup olive oil
1 handful fresh basil
1/4 tsp. kosher salt
Freshly grated parmesan cheese

Directions
1. Set a medium-sized pot of salted water to boil. Add pasta, reduce heat slightly and cook until al dente, 8-10 minutes.

2. In a food processor, combine avocado flesh, lemon juice, garlic, olive oil, basil and salt. Blend until smooth and creamy. Set aside in a large bowl.

3. Transfer cooked pasta to the bowl. Toss with avocado mixture and freshly grated parmesan. Serve with additional grated parmesan, if desired.

Original recipe and tips can be found here. 

Need to add some variety to your breakfast but feel you don't have time for anything more sophisticated that a bowl of cold cereal? Try some yogurt and fruit! Simple, easy and you will be getting protein and carbohydrates (an excellent combination for long lasting energy) and you will be getting calcium which is essential for good bone health. Healthy Tip: Buy plain yogurt and add 5-7 drops of no calorie liquid sweetener. A small 6 ounce container of flavored yogurt can have 25 grams of sugar which is half of the daily recommendation of about 50 grams. 

Ingredients
3/4 to 1 cup of yogurt
5-7 drops of vanilla, lemon, or plain sweetener
1/4 cup berries

Directions
1. Mix yogurt and sweetener in a small bowl. 
2. Top with berries. 
3. Quickly eat your breakfast and run out the door!**

**Maybe eaten on the go if necessary

A little treat now and then is good for the soul and our state of mind. Studies actually show that extremely restricting foods (ie denying yourself off all desserts) will actually backfire in the long run. We crave what we can't have, and those intense cravings often  cause us to binge eat. To prevent those cravings and binge eating enjoy one or two of these whole grain cookies! 

Ingredients
1 cup shortening
1 cup brown sugar
1 cup white sugar 
2 eggs
 1-2 teaspoons vanilla 
1 1/2 cups flour (whole wheat if you want 100% whole grain)
1 teaspoon salt
1 teaspoon baking soda
3 cups oats (quick or old fashioned) 
1/2 cup crasins (optional) 

Directions 
1. Cream shortening and sugars in large mixing bowl. 
2. Add eggs and vanilla and mix. 
3. Add flour, salt, and baking soda and mix until combined. 
4. Add oats (and crasins) and mix until combined. 
5. Drop onto greased cookie sheet by teaspoon full. 
6. Bake at 350 F for 10-12 minutes (don't over bake). 
7. Remove from cookie sheet and let cool. 
8. Enjoy your cookie knowing you are getting some great fiber and whole grains! 

Hands down the best tomato soup recipe (if I do say so myself) adapted it from a Better Homes and Garden recipe. Adding the pepper really enhances the flavor of the soup and is what makes it amazing. Add some fresh whole grain bread and you have a nutritious dinner for a rainy day in Provo! 
Ingredients
3 medium tomatoes, cut up*
1 pepper (red, green, or yellow)
1 3/4 c water
1/2 c chopped medium onion 
3 cloves of garlic
1-2 stalks chopped celery 
1 6-oz can of tomato paste 
2 tablespoons basil
1 tablespoon oregano
1 teaspoon ground black pepper 
2 teaspoon  instant chicken bouillon granules
2 teaspoon lime juice or lemon juice
1 teaspoon sugar

Directions
1. In a large saucepan combine fresh tomatoes, water, onion, garlic, celery, tomato paste, basil, oregano, pepper,  bouillon granules, lime juice/lemon juice,  and sugar.
2. Bring to boiling; reduce heat.
3. Cover and simmer about 20 minutes or till celery and onion are very tender.  Cool slightly.
4. Place half of the tomato mixture in a blender container or food processor bowl.  Cover and blend or process until smooth.  Repeat with the remaining mixture.
5. Return all to the saucepan; heat through. 

*If you want a smoother soup skin and seed the tomatoes. If you want the extra fiber leave the tomatoes whole. 

I know this is not an original concept or anything unique, but I have loved this salad. It started out as a throw-together-whatever-we-have salad and has ended up a family favorite. Sorry the ingredients aren't very specific. I usually don't cook with recipes, I cook with pictures (which could explain the
lack of recipes on our recipe blog...).


 
Ingredients
1-2 TBS olive oil
1-2 large peppers or 4-5 small peppers (red, yellow, orange)
2-3 cloves minced garlic
1 small onion, chopped or sliced 
1-2 TBS taco seasoning 
1/2-1 cup frozen corn
1 can black beans, rinsed and drained
1 head green leaf lettuce, rinsed, dried and shredded
1/4 cup fresh mozzarella, diced
1/4-1/3 cup low fat ranch dressing

Directions
1. Sauté onion, peppers, and garlic in olive oil until peppers begin to become tender.

2. Add rinsed black beans, frozen corn, and taco seasoning and sauté  until warmed through.

3. Place lettuce, ranch,  and mozzarella in large bowl.

4. Add bean, pepper and corn mixture to lettuce. Bean mixture can either be added warm, room temperature, or cold, as is your preference.

5. Toss salad and serve.

Very quick and easy, delicious, low fat, good protein, dinner great for summer.

Ingredients
3-4 frozen bananas
1 TBS coco powder

 Possible Add-ins 
Carmel
Nuts
Chocolate chunks
Sprinkles
Granola
Fruit
Bananas (just kidding)

Directions
1. Chop bananas in to 1/2" pieces and put in blender (you may want to cut them before you freeze them. I didn't have a problem cutting and blending them frozen but the person who I got the recipe from did).

2. Blend (you will have to stir the larger chunks to the bottom at
times).

3. Add coco powder and blend.

4. Serve as soft serve ice cream or put it back in the freezer for a bit if you'd like it harder (for ice cream cones).

Adding frozen strawberries, mango, or other fruit to make a variety of delicious healthy flavors. Good luck if you try this recipe and let me know if you find any really great add-ins or uses for this recipe!