Cauliflower Creamed Spinach

cauliflower creamed spinach

Cauliflower Creamed Spinach

Makes 4 servings
Per serving
¼ Lean protein
2 ½ Greens
2 ¼ condiments
½ fat
5 oz baby spinach
4 cups cauliflower florets
¼ cup chopped onion
1/8 tsp cloves
½ tsp nutmeg
¼ tsp salt
¼ tsp pepper
1 Tbs butter
2 Tbs half and half
1 cup part-skim mozzarella
Turn on broiler.
Bring a medium pot of water to the boil. Once it boils rapidly, add the cauliflower florets and boil for 10 minutes.
When the cauliflower is cooked, use a slotted spoon to scoop the florets into a food processor. Blitz the cauliflower until smooth with the cream and butter. Season with salt and pepper.
While the cauliflower boils, saute the onion in a little bit of butter until soft and and then add the spinach, nutmeg and cloves and cook until wilted.
Now mix the cauliflower, spinach/onion and cheese together, adjust seasoning if needed, and scoop into a cast iron pan or small baking dish.
Slide under the broiler until the cheese is golden brown.

Healthy Thanksgiving Recipes

healthy recipesMenu

Cheesy Cauliflower Biscuits

Turkey Meatloaf

Mashed Fauxtatoes

Mockaroni & Cheese

Parmesan Crusted Delicata Squash

Crustless Pumpkin Pie

*All recipes are compliant with the Optimal Weight 5&1 Plan

Cheesy Cauliflower Biscuits

Adapted from

This recipe makes 4 servings

Each serving provides about 1/2 lean, 2 green, and 1.25 condiments


4 cups cauliflower

3 tsp minced garlic

½ cup plain low-fat Greek yogurt

½ cup reduced-fat cheese

2 eggs

2 egg whites

¼ tsp salt

½ tsp pepper


Make Mashed Cauliflower Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.

Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.

In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.

Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.

Remove from the pan, and set on a cooling rack.

NOTE: for best results, use MINI muffin pans. Larger pans leave the muffins a little soggy.

Turkey Meatloaf

Adapted from Medifast Lean And Green Recipes

This recipe makes 4 servings

Each serving contains 1 Lean, 3 Green, 3 Condiments, and 1 Healthy fat


1/2 cup diced leeks

1/2 cup diced celery

2 garlic cloves, minced

2 tsp olive oil

1 tsp dried oregano

1 tsp dried parsley

1/2 tsp dried thyme

1/4 tsp salt

1 1/2 lbs 95-97% lean ground turkey

1 cup petite diced tomatoes

2 tbsp yellow mustard

1 tbps Worcestershire sauce

1/4 tsp pepper

2 eggs


Preheat oven to 350 degrees.

Saute the leeks, celery, and garlic in olive oil along with the oregano, parsley, thyme, and salt. Remove from heat and place in a large mixing bowl.

Add uncooked beef, tomatoes, mustard, Worcestershire sauce, pepper, and eggs to the bowl and mix well.

Lightly grease a pan and pour mixture into the pan.

Bake at 350 degrees for 25 minutes or until done. (internal temperature of 160 degrees).

NOTE: You can pour mixture into muffin pans to make individual meatloaf muffins, and top with piped Mashed Fauxtatoes (see recipe below)

Karen’s Mashed Fauxtatoes

Recipe by Karen Ragsdale

Makes 1 serving

Each serving consists of 3 Green, 2 Condiments, and 1 Healthy Fat


1.5 cups Cauliflower

Chicken Broth

1 tbsp low fat cream cheese

2 tbsp Sour Supreme (a low-fat non-dairy tofu-based sour cream substitute)

5 sprays No Calorie Butter Spray




Boil 1.5 cups cauliflower in 85% chicken broth/15% water mixture

Cook until you can easily spear the cauliflower with a fork.

Drain the cauliflower — very thoroughly!

Add 1 tbsp low fat cream cheese, 2 tbsp Sour Supreme, 5 sprays of Butter spray, and dashes of salt and pepper to taste.

Use a blender (we prefer immersion blender) to mash the califlower thoroughly

Eat and enjoy with your protein!

Mockaroni & Cheese


Makes 1 serving

Each serving contains 1 Green and 2.5 condiments


1 1/2 cups chopped cauliflower, cooked

1/2 cup 1% cottage cheese

2.6 oz 2% Reduced Fat Cheese, shredded

1/4 tsp ground mustard

1/4 tsp garlic powder

1/4 tsp onion powder

1/8 tsp salt


Preheat oven to 350.

Spray a casserole dish with non stick spray.

Mix all ingredients in a blender, except cauliflower.

Pour blended mixture over cauliflower and stir until cauliflower is completely coated.

Pour into prepared casserole dish. Bake for 35 minutes.

NOTE: Drain the cauliflower completely and thoroughly! Consider adding 1 egg white to help make it less watery.

Parmesan Crusted Delicata Squash

Adapted from:

Makes 3 servings

Each serving provides: 3 Green, 2 Healthy Fats, & 2 Condiments


4 cups delicata squash

½ cup scallions

2 tablespoons olive oil

¼ teaspoon salt

½ teaspoon pepper

¼ cup parmesan cheese


Preheat the oven to 375 degrees. Line a 12-by-17-inch rimmed baking sheet with heavy-duty aluminum foil. Grease the foil with nonstick cooking oil spray.

Arrange the squash and scalion slices on the baking sheet. Drizzle the oil over them, then season them with salt and pepper to taste, mixing the squash and onion gently with your hands to coat evenly. Rearrange so the slices are loosely, evenly layered. Roast for 35 to 40 minutes, until they are soft but not falling apart. (If you are using two smaller pans, keep a close eye on the slices, which might cook faster if they spread in a single layer in those pans.)

Sprinkle the cheese evenly over the roasted squash and onion, then roast for 5 minutes so the cheese melts/softens.

Use a spatula to transfer to a platter or individual plates; serve warm or at room temperature.

Crustless Pumpkin Pie


Makes 4 Servings

Each serving contains 1 Green, 1 Condiment and 1 Snack (optional) per Serving


2 cups roasted kabocha squash

1/4 cup unsweetened cashew or almond milk

2 egg whites

1/2 tsp ground cinnamon

1/2 tsp pumpkin pie spice

1/2 tsp maple or vanilla extract

1 packet NuStevia

28 Walnut halves


Prepare kabocha:

Preheat oven to 400 degrees. Line a baking pan with non-stick foil. If the skin is too tough to cut, place kabocha in the microwave for 1 to 2 minutes. Cut the squash in half.

Spoon out all the seeds. You can cut or peel the skin off before baking, but I found it easier to peel after baking. Do whatever you prefer. Cut the squash into wedges. Lay the wedges on the prepared pan. Spray the wedges with non-stick cooking spray. Bake for 30 minutes. Flip the squash over. Spray with cooking spray. Bake for 10 to 15 minutes or until it is cooked.

Let cool.

Once cooled, peel or cut off the skin with a knife. Normally I eat the skin when roasting but for this particular recipe, I like to remove the skin for a smoother richer taste.

Measure out 2 cups of cooked squash, without the skin. Use the rest of the squash for another time.

To make pies:

Preheat oven to 425 degrees. Spray 4 ramekins with non-stick cooking spray. Add 2 cups of squash, without the skin, and the rest of the ingredients, except walnuts to the blender. Blend until smooth. Pour mixture into ramekins. Bake for 15 minutes.

Reduce heat to 350 degrees. Remove ramekins from oven and evenly distribute the walnuts on top of each ramekin. Bake for an additional 25 minutes.




Veggie Quiche

veggie quiche

Veggie Quiche

Servings: 1 complete lean and green meal, 2 condiments and 1 healthy fat

1 cup egg beaters (1/2 lean)
1/2 cup low moisture part skim 2 % mozzarella cheese (1/2 lean)
1/2 cup tomato, chopped (1 green)
1/2 cup broccoli, chopped (1 green)
1/2 cup zucchini, chopped (1 green)
2 Light Swiss Laughing Cow Cheese Wedge (1 healthy fat)
1/4 tsp salt (1 condiment)
1/4 tsp pepper (1/2 condiment)
1/4 tsp onion powder (1/2 condiment)

Preheat oven to 375. Spray a baking dish with Pam cooking spray. Mix ingredients all together in a bowl. Pour mixture into prepared pan. Bake 35 minutes.


Avocado Egg Salad

Avocado egg salad 1

Avocado Egg Salad

Slightly revised from Kalyns Kitchen
Makes 2 servings
Per serving
1 protein
1 ½ Greens
3 condiments
1 ½ fats – no additional fat is needed

6 boiled eggs – use 2 whole eggs and 4 egg whites

1 cup 1% cottage cheese, rinsed with cold water and drained

1 cup sliced celery (inner small pieces of celery preferred)

1/2 cup sliced green onions, white and green parts (more or less to taste)

4 ½ ounces (about 1/2 of a med sized) avocado, peeled and diced

1 tsp fresh-squeezed lemon juice, for tossing with avocado 

¼ tsp salt for salting avocado 

1/4 tsp fresh-ground black pepper


Dressing Ingredients:

1/2 cup plain low fat greek yogurt

2 tsp Dijon mustard (or use any mustard you prefer)

2 tsp fresh-squeezed lemon juice 

1/4 tsp. dried dill weed

1/4 tsp. celery seed


Use your preferred method to cook six hard-boiled eggs. Rinse eggs with cold water and let them cool.

While eggs cook and cool, put 1 cup cottage cheese into a fine-mesh strainer and rinse with very cold water. Let the cottage cheese drain well. Whisk together the mayo, Dijon, lemon juice, dried dill weed, and celery seed to make the dressing. Slice the green onions and celery.

When eggs are cooled, peel and cut each egg in quarters lengthwise and then slice into pieces. Peel the avocado and dice into pieces. Put diced avocado into a bowl that’s large enough to hold the salad and toss with 1 T lemon juice and generous amount of salt. Add the chopped egg, drained cottage cheese, sliced celery, and sliced green onion. 

Stir salad ingredients together gently to combine. Then add dressing and stir (again gently) until all the ingredients are coated with dressing. Start with some of the dressing and add more until the salad is as wet as you prefer. Season salad to taste with salt and fresh-ground black pepper.

The salad can be chilled or served right away. 

Mozzarella and Spinach Stuffed Mushrooms


Makes 1 Serving. Per Serving: 1 lean, 3 vegetables, 2 condiments

8 oz Baby Bella mushrooms

1 c moderate fat mozzarella cheese, shredded (divided)

1/2 c spinach, chopped

1 clove garlic, minced

1/4 tsp Purely Cajun Seasoning

Preheat oven to 350°. Rinse mushrooms well, remove stems. Place mushroom caps on large baking sheet lined with parchment paper and place in oven. Chop mushroom stems and add them to a large skillet on medium high heat. Add chopped spinach, garlic and Purely Cajun Seasoning. Cook for about 10 – 15 minutes, stirring frequently, adding water as necessary. Turn off and remove from heat. Add 1/2 c shredded cheese, mix well.  Remove caps from oven & drain off liquid. Sprinkle a little Purely Cajun on mushroom caps. Fill mushroom caps with cheese mixture and top with remaining 1/2 c of shredded cheese. Bake for 25 minutes or until cheese is bubbly. Serve & Enjoy!



Four Ingredient Skinny Queso

Makes 4 servings – ½ lean, 3 green
½ cup unsweetened original almond milk
1 1/2 cups reduced fat , shredded sharp cheddar cheese
¾ cup low fat plain Greek yogurt
½ cup Rotel diced Tomatoes and Green Chilies
1 – 1lb bag mini sweet peppers, halved lengthwise, stems and seems removed
1. In a small saucepot, heat almond milk to a simmer
2. Remove saucepot from heat, add cheese, and stir until completely melted.
3. Add Greek yogurt and diced tomatoes, and stir until well-combined.
4. Serve with halved mini sweet peppers!

Cauliflower Nachos


Makes 3 servings

Per serving

1/3 protein serving

3 vegetables

3 condiments

1 fat

    4 1/2 cups cauliflower, chopped

    2 teaspoons extra-virgin olive oil

    1 tsp. kosher salt

    1/2 tsp. cumin

    1/2 tsp. paprika

    1/4 tsp. chili powder

    1/4 tsp. garlic powder

    1 c. low fat Colby-Jack, shredded

    2 ½ tablespoons Salsa, for serving

    1 ½ ounces Guacamole, for serving


  1. Preheat oven to 425 degrees F.
  2. To a large baking sheet, add cauliflower. Drizzle with olive oil. Sprinkle all over with salt, cumin, paprika, and chili powder. Toss to coat. Roast for 35-40 minutes until golden and crispy.
  3. Top with Colby-Jack cheese and return to oven until melted, 5 minutes more.
  4. Garnish with your favorite salsa, guacamole, and pickled jalapeños.

Seared Lemon Broccolini Medley

Pampered Chef’s Recipe

Makes 6 servings

Per serving

3 vegetables

2 ½ condiments

2/3 fat serving

•             2 tbsp (30 mL) butter

•             1 large lemon, cut into ¼” (6 mm) thick slices

•             6 cups Swiss chard, stems diced and leaves chopped into 3″ (7.5 cm) pieces

•             ¼ tsp (1 mL) crushed red pepper flakes

•             ½ tsp (2 mL) coarsley ground salt

•             ¼ tsp (1 mL) coarsely ground black pepper

•             3 bunches broccolini, cut into 4″ (10 cm) lengths (about 2lb/1kg)

•             ½ cup (125 mL) chicken broth

•             2   garlic cloves

•             2 tbsp (30 mL) grated fresh Parmesan cheese

•             1 tbsp (15mL) pine nuts


  1. Melt butter in a 12″ skillet over medium heat. Add the lemon slices and cook undisturbed for 3 minutes per side. Remove the slices from the skillet and set aside.
  1. Add the Swiss chard stems, red pepper flakes, salt, and black pepper to the skillet and cook and stir for 2 minutes. Add the broccolini and garlic pressed with the garlic press; cook and stir for an additional 2 minutes.
  1. Add the Swiss chard leaves and broth, then cover and reduce the heat to medium-low. Cook for 6–8 minutes or until the broccolini is crisp-tender and the Swiss chard is wilted, stirring occasionally.
  1. Top medley with the Parmesan cheese, pine nuts, and seared lemon slices.

Green Bean Casserole – Low Carb


Green Bean Casserole

Slightly revised from

Makes 6 servings

Per serving

2 vegetables

3 condiments

1 fat


1 lb. Fresh Green Beans – Cleaned, Trimmed and Halved

1/4 Cup Almond Flour

3/4 tsp. Sea Salt

½ tsp. Black Pepper

1 cup leeks – Thinly Sliced

8 oz. Mushrooms – Rough Chopped

1 Tbs. Butter

3 Large Cloves Garlic – Minced

½ Cup Chicken Stock

1/4 Cup Heavy Cream

¼ Cup Parmesan Cheese – Grated


In a large pot of salted water, bring the green beans to a boil. Boil for 5 minutes.  Drain in colander and submerge the beans in an ice water bath to shock them and stop the cooking process.  Drain and set aside. In a large mixing bowl, combine almond flour, sea salt, and black pepper.  Add leeks and toss until they are well coated. Spray a large skillet with non-stick pan spray. Once oil is hot, add breaded leeks in small batches and fry until crispy and golden brown.  Remove from oil and spread out on a paper towel to remove excess grease. Clean skillet and reduce heat to medium.  Add mushrooms, butter and garlic to pan.  Sauté mushrooms and garlic for 5 minutes. Preheat oven to 400°

To the skillet, add heavy cream, and chicken stock.  Bring to a boil over medium heat and then reduce heat to low and let simmer to thicken. Once sauce has started to thicken, stir in Parmesan cheese.

Add green beans to sauce and stir until they are coated.  Transfer mixture to a casserole dish.  Spread crispy leeks out evenly around the perimeter of this dish.  Bake 15 minutes.

Green Bean and Tomato Summer Salad

green bean tomato salad

Green Bean and Tomato Summer Salad

Slightly revised from Kalyn’s Kitchen

Makes 6 servings

Per serving with 4 teaspoons of dressing

2 vegetables

2 fats

2 ¼ condiments



1 lb. thin French-style green beans or fresh garden beans

¼ cup sweet onion, cut into thin slivers (We used Vidalia onion.)

2 ½ cups cherry tomatoes, cut in half

generous amount thinly-sliced fresh basil (We used about 1/3 cup, but next time I’d use more if I had plenty of basil in the garden.)

¼ teaspoon salt

½ tsp fresh-ground black pepper to taste

Dressing Ingredients:

3 T extra-virgin olive oil (Use an oil with good flavor.)

2 T fresh-squeezed lemon juice (I used my fresh-frozen lemon juice.)

2 tsp. finely minced fresh garlic

1/2 tsp. dried oregano

1/2 tsp. sea salt


Start water boiling in a pot or steaming rack while you trim the beans on both ends and cut them into pieces about 2 inches long. 

When the water starts to boil, steam beans for 5 minutes, then drain and immediately put them in a bowl of ice water.  Let beans cool in the ice water about one minute, then drain immediately into a colander placed in the sink.

While beans are cooking, cut cherry tomatoes into halves and cut the onion into thin slivers. When beans are draining, whisk together the olive oil, lemon juice, garlic, oregano, and salt to make the dressing. Wash fresh basil leaves and spin dry or dry with paper towels, then cut the basil into thin strips. 

Remove drained beans from the colander into a bowl large enough to toss ingredients together. Add the cherry tomatoes and onions and toss ingredients together. Toss with desired amount of dressing and then gently mix in the sliced basil. Season salad to taste with salt and fresh-ground black pepper and serve.

This is best when it’s freshly made, but can also be eaten after refrigerated.