Monthly Archives: August 2015

Raw Cauliflower Couscous Salad

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If your trying to cut back on calories and get more veggies in your diet, here is a great recipe holding the grains. You can actually imitate the texture of rice and couscous by simply preparing cauliflower using a high powered blender for only a few seconds. Most people don’t eat enough broccoli much less cauliflower but these foods fight cancer! There are many studies linking cauliflower and cruciferous vegetables to preventing bladder, breast, colon, prostate, and ovarian cancers. Steaming or boiling cauliflower which is the most common way of preparing it can destroy most of its precious phyto-nutrients, specifically sulforaphane. The benefit of pulverizing cauliflower raw in the blender is that this process counts as “chopping” which is how sulforaphane is born in broccoli and cauliflower. This is the phyto-nutrient known to fight cancer. So change it up and get more raw with this delicious recipe!

Health benefits of eating more cauliflower:

High in vitamin C
High in B vitamins
High in fiber
High in folate
Builds the immune system
Very low calorie
Super rich in antioxidants
Anti-inflammation
Prevents and fights cancer
Supports digestion
Detoxifies the body

Ingredients

  • 1 head organic cauliflower
  • 2-3 rainbow radishes, minced
  • 2-3 shredded carrots
  • 1 small green bell pepper, minced
  • 1/2 cup purple cabbage, chopped
  • 1/2 cup or more minced flat-leafed parsley (forgot to add it in mine)
  • 2-3 tablespoons vegenaise
  • 2 tablespoons raw sunflower seeds
  • 2 tablespoons nutritional yeast
  • 1 lemon, juiced
  • 1 teaspoon Himalayan pink salt
  • dash or 2 of pepper

Instructions

1. Add one fully chopped cauliflower into high powered blender and pulverize until shredded. It literally will look like couscous or rice.

shredded cauliflower
2. In a large bowl, mix in all ingredients.

raw couscous mix

Depending on how big your cauliflower was, this recipe makes about 6-8 servings. It can stay fresh stored in the refrigerator for about 2 days. Feel free to add any other spices or ingredients you wish such as cucumbers, olives, sun dried tomatoes, etc. Hope you enjoy it as much as we did! My toddler loved it! 🙂

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by Lupita Ronquillo, holistic nutrition writer

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Red Chili Vegan Enchiladas

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I love these enchiladas! They were so rich and creamy and loaded with mouthwatering red chili flavor! If you’ve decided to try this recipe and are thinking of just buying a can of red chili sauce at the store, allow me to change your mind! The secret to making your enchiladas taste amazing is in the sauce you use. Store bought sauces don’t come close to the flavors you’ll get by simply making your own. For the rich and delicious red chili sauce my husband made, check back for my next post… 😉

Ingredients

  • 12-15 organic corn tortillas (we used Mi Rancho brand)
  • 2 cups Daiya mozerella style shredded cheese
  • 2 cups red chili (homemade is best!)
  • 1 cup black beans and brown rice mixed
  • 1 1/2 cups sliced baby portobello mushrooms
  • 1/2 cups minced fresh cilantro
  • 1/3 cup minced red onion
  • mixed baby greens
  • garlic and onion powder
  • Olive oil spray

Instructions

1. In a glass baking dish, layer 3-4 corn tortillas. Depending on the shape of your dish, you may need to cut some tortillas in half to cover the corners.
2. Lightly spray olive oil with each layer of tortillas and then sprinkle garlic and onion powder on top.
3. Next, pour and cover red chili over corn tortillas until completely covered.
red chili layer2nd layer
4. Then layer some of the black beans and rice and some sliced mushrooms.
5. Now layer some mixed baby greens, cilantro, and red onion.
mushroom layergreens
6. Top with Daiya cheese and then some more red chili.
cheese layerlast layer
7. Repeat steps 2-5 for about 3-4 layers or depending on how much your making.
8. After your done layering, top with 3 or 4 corn tortillas and pour remaining red chili on top.
9. Cover and bake at 375 degrees for about 20-25 minutes.

Makes about 8 servings. Goes nice with a green leaf and cucumber salad! 🙂

by Lupita Ronquillo, holistic nutrition writer