Cauliflower

Lately, cauliflower has been my favorite vegetable. It’s extremely versatile, as I enjoy it raw dipped in hummus, freshly steamed, roasted with Indian spices, or pureed into numerous soups to provide thickness and a creamy, velvety texture!

Cauliflower is a cruciferous vegetable that provides plenty of vitamin C, in addition to vitamin K, B vitamins, and fiber, while also beneficial in detox support. With its numerous vitamins and minerals providing anti-inflammtory benefits, it’s a wonderful addition to your diet.

Raw Cauliflower & Green Pea Dip

I didn’t measure these ingredients but here is a rough estimate and feel free to experiment with the ingredients and seasonings to suit your needs!

1 cup green peas, thawed
1 clove garlic
Onion (about a 1/4 cup chopped)
3-4 medium size pieces of raw cauliflower
Sea salt and freshly ground pepper to taste
Dill to taste
Water (about a 1/4 cup or so)

Combine the ingredients in a Vitamix or high speed blender and puree until desired thickness. Enjoy!

Spring is in the Air

Spring is my favorite time of year; fresh flowers emerging from the soil, more people are out walking around, and fresh veggies at the store. I wait all year for asparagus to hit the grocery stores. That’s when I know spring is coming…that and I love seeing daffodils and crocuses pop up from the soil. These little flowers are the sunshine on a cloudy, overcast, or rainy day. What do you love most about spring? or What are some of your favorite spring fruits/veggies?

I picked up some fresh basil from the store and created a simple green pea dip. It has a bit of sweetness from the peas with a hint of the basil. I enjoyed it warm but I’m sure it would taste just as good chilled.

Basil Green Pea Dip

Basil is high in flavonoids and is a good source of calcium and iron, vitamin C and potassium. In addition, the essential oils from basil are anti-microbial and anti-inflammatory benefiting those with inflammatory conditions. Green peas provide protein and fiber, along with vitamins A, K, C, various B vitamins, manganese, folate, magnesium, iron, and zinc. Interestingly, I was reading that 1 cup of green peas provides roughly 30 mg of alpha-linolenic acid (ALA), an omega 3 fatty acid that helps to reduce inflammation and is beneficial for the heart.

  • 2 cups green peas, frozen
  • ½ cup water
  • 6 large basil leaves
  • 2 teaspoons chia seeds
  • 1 small garlic clove
  • 1 tablespoon miso
  • Salt, pepper to taste

In a small pan, heat green peas with the 1/2 cup water over low heat for a few minutes to defrost peas. When peas are soft, add to blender along with remaining ingredients, except miso. Blend until all ingredients are all mixed together.

If dip is not too hot, add in the miso and re-blend (the beneficial cultures in miso will be destroyed if the dip is too hot…if you burn your tongue, the dip is too hot). I had to let my mixture cool a bit before I added the miso because I let my peas come to a boil but you can blend ingredients right after the peas become soft or defrost your peas first and skip heating them). Taste and add salt and pepper as you desire.

Serve warm or chilled. Enjoy!

Sweet & Creamy Buckwheat Pudding

This is a gluten free grain that supply’s a high amount of flavonoids, plenty of magnesium, folate, and fiber with small amounts of selenium, iron, and zinc.  It’s also an excellent grain to help control blood sugar and to satisfy hunger.  Another name you might see is Kasha, which is roasted buckwheat groats.

  • ½ cup buckwheat
  • 4 cups liquid (2 cups coconut milk, 2 cups water…see note)
  • 1 ½ teaspoons vanilla
  • 2 tablespoons chia seeds
  • 1 to 2 tablespoons cinnamon
  • 4 dates, pitted & chopped
  • ½ teaspoon sea salt

In a medium sized pot, add the buckwheat and cooking liquid. Stir to combine and heat over medium to low heat. Once mixture comes to a boil, reduce heat to low and add remaining ingredients. Cover and cook over low heat until liquid is absorbed and buckwheat is cooked through.

Allow pudding to sit for 10 minutes before serving. Tastes even better the next day when the flavors have had time to blend together.

Serve warm topped with a sprinkle of cinnamon and/or nutmeg and a dollop of coconut cream!

Note: I’ve also used unsweetened hemp milk and all coconut milk. I just happened to have run out of coconut milk. Feel free to use your favorite choice of milk.

Cooking time: 45 minutes

Serves: 4 to 6

Mashed Cauliflower & Sweet Potato Puree


I love the creaminess and subtle hints of the spices in this dish! The sweetness of the potatoes combines well with the cinnamon, garam masala, and cardamom. For a creamier texture, use coconut milk (or your favorite milk) as a substitute. In addition, this dish is full of vitamins A, C, K, and folate, along with fiber, calcium, and iron. Enjoy!

1 small or medium sized head cauliflower, rinsed and chopped into chunks
3 small sweet potatoes, rinsed and cut into circles
1/2 teaspoon cinnamon
1/4 teaspoon garam masala
Cardamom seeds from 3 pods
1/2 teaspoon sea salt

In a steamer pot, steam the cauliflower and sweet potatoes until they are fork tender.

In a vitamix or high speed blender, add the steamed cauliflower and sweet potatoes. Add the spices, salt, and about a 1/4 cup liquid of your choice (I used the liquid leftover from steaming, but you can use any liquid including coconut milk, unsweetened hemp, soy, or almond milk).

Puree on medium or high speed until creamy. Add additional liquid, if necessary. This is delicious served along side nori wrapped salmon seasoned with sea salt, dill, garlic, and fresh grated ginger. Enjoy!