Healthy Cauliflower Mash

Here is a recipe for a healthy balanced side for those of you with starch cravings:

Cauliflower Mash:

  • 1 medium head cauliflower
  • 4 slices of turkey bacon (natural, nitrate free, uncured) OR (sauteed and shaved tempeh for vegans)
  • 1/3 cup 2% Greek yogurt
  • 1/3 cup chicken broth
  • 1 tbsp garlic paste (or minced garlic)
  • 1 tbsp Italian seasoning (or oregano)
  • 4 tbsp reduced fat shredded cheddar cheese (optional, 1 tbsp per serving)
  • chopped chives to taste
  • sea salt & pepper to taste
  • oil spray


  • servings: 4
  • Calories: 110
  • Protein: 13g
  • Carbs: 9g
  • Fat: 4g
  • Fiber 4g
  • Sugar: 4.5g


  1. Boil cauliflower until soft.
  2. cook turkey bacon in nonstick skillet. You can use oil spray to enhance the crispy aspect of the bacon if desired. Then pat with papertowels and cut into pieces.
  3. In a blender, add cauliflower, yogurt, chicken broth, garlic, and Italian seasoning. Blend until desired consistency.
  4. Season to taste with salt and pepper. Add chopped chives and cheddar if desired.

Recipe found at


30 easy trade outs to aid in nutrition

Here is a quick tip. This article provides a list of 30 quick trade outs to aid in the general nutrition. Diets now a days can be rough, but with simple substitutions, staying health can be easy.

Greek yogurt VS sour cream

Here is a quick tip on cutting calories and fat and increasing your protein intake with a quick substitution. Non flavored Greek yogurt and sour cream are similar in both taste and texture.Greek yogurt has under half of the calories and less than 20% of the fat! I have, on multiple occasions, made this swap and been quite satisfied with the results. Here are some examples:

Greek yogurt and salsa
Pasta sauce
spinach dip
Mash potatoes

And these are just some examples.

Nutritional Guidelines and Tips

I will be adding News articles and Publications of different recipes, nutritional tips, and guidance as published by news articles. A new website I have been currently using is This website uses healthy variances on common food cravings. It provides not only the recipe, but caloric value and macro nutrient values.