Category: Recipes

Who does not like rich, creamy, cheesy pasta?  My kids love pasta in white/Alfredo sauce but most of the store-bought Alfredo sauce are highly processed. They not only contain high quantity of cheese but also have some controversial ingredients that are best to be avoided.

The good news is that it is very easy to make Alfredo sauce at home but what makes this recipe supercool is a secret vegetable that I add to make the sauce creamy and healthy – CAULIFLOWER!!  Cauliflower is a versatile vegetable which can be substituted for rice and flour in many recipes.  It is a member of the cruciferous family and an excellent source of antioxidants with many health benefits including:

• Reduce Cancer Risk
• Anti-inflammatory
• Decreases Risk for Heart Disease and Brain Disorders
• Improves Digestion
• Promotes Detoxification
• Aids in Weight Loss
• Helps Balance Hormones
• Preserves Eye Health

I am sure you are now convinced to cook more with this wonderful vegetable.

Here is the recipe for Healthy Cheesy-Breezy Pasta. My kids love the taste so it is both kids and mom approved!

Prep time: 10 Minutes

Cook time: 15 Minutes

Total Time: 25 Minutes

Ingredients

• 2 cups of grated cauliflower
• 1 small white onion
• 1 teaspoon garlic paste
• 1 ½  tablespoons unsalted butter
• 1 cup milk (more to achieve desired consistency)
• ½ cup grated parmesan cheese
• ½ teaspoon black pepper (more to taste)
• ¼ teaspoon of thyme powder
• ¼ teaspoon of oregano powder
• Salt to taste
• Pasta (I used GoGo Organic Red and White Quinoa Macaroni available at Costco, cooked as per instructions)

Instructions

• Heat butter in a pan
• Chop onions and shallow fry until they get translucent and golden brown
• Add the garlic paste
• Add the grated cauliflower
• Cook on medium/low heat till it is soft and mushy
• Let it cool
• Add milk, cheese, spices and the cauliflower mixture in a blender
• Blend till it is smooth and creamy
• Mix the cooked pasta and the sauce in the pan
• Simmer for a couple of minutes

Serve hot.  ENJOY!

Notes:

• You can add more/less milk depending on the consistency you prefer
• The sauce can be made in bulk and stored in the refrigerator for up to 4 days
• Olive oil can be used in place of butter if needed

Try it and let me know how you like it.

If you are avoiding dairy for health reasons, there are many options for milk available like Almond, Coconut, Soy, Hemp, Rice Milk etc.  Almond milk seems to be enjoying the most success (#1 in alt-milk category).

The problem is if you are drinking a store bought Almond Milk; you are also consuming a lot of undesired additives which are not good for your body. Carrageenan is one of the most common additives in most of the nut kinds of milk, even the organic variety.

What is Carrageenan: Although derived from a natural source (Seaweed), it has been found to have a harmful effect on the digestive system. It triggers an unnatural immune response similar to that your body has when invaded by bacteria. It can lead to inflammation, ulceration, and bleeding in your gut.

Also, in store bought milk there are only about 2% almonds so basically you are paying that high price for just plain water and additives.

The good news is that it is very easy to make Almond Milk at home and it is cost effective too.

Here is a simple recipe :

HOMEMADE ALMOND MILK

Serves:  4

Ingredients

• 1 cup raw Almonds
• Pinch sea salt
• 4 cups water
• 2 dates
• ½ teaspoon vanilla extract (optional)

Instructions

1. Soak the almonds for at least 12 hours in clean water with a pinch of sea salt
2. Drain the water
3. In a blender, blend the almonds, water, and dates
4. Blend for 2-3 minutes until smooth
5. Strain the milk by using a cheese cloth, nut bag or simple tea strainer
6. Pour in an airtight container and store in the refrigerator for up to 4 days

Notes

• If you don’t have dates, you can also use maple syrup as a sweetener
• You can add Coco powder or fruits like mango/berries/bananas to experiment with different flavors
• Tea strainer works fine but it is a little bit messy to use. It takes longer to strain and requires patience
• Add more or less water depending on the thickness you prefer (whole, 2% or 1%)
• Don’t throw out the pulp. It can be used in many recipes like curries and baking

If you try this recipe, let me know how it turned out. Did you try any variations? Please share.

If you are a busy mom, like me, you understand how difficult it is to find healthy, nutritious snack that meets the growing needs of the kids and also makes their taste buds happy!!

It’s a constant struggle for me, especially because I have two almost teenager (one is a preteen) boys enrolled in competitive sports! I am constantly looking for and trying new recipes. Well, some get approved, some gets modified and transformed, and some find home in my tummy when rejected by all!

Last week I found a winner when a coworker shared a recipe for a healthy, simple, portable snack. I made some slight modifications and it was a huge hit! These cute little balls are so simple to make, full of protein, healthy fats and super delicious. Win-Win!!

What I loved about this recipe is that it is so easy to customize based on your kid’s preference or allergy constraints, without compromising the taste.

Here is the recipe for these wonder balls:

Nutri- Balls

Prep time: 15 Minutes

Cook time: 0 Minutes

Total Time: 15 Minutes

Output: 10 balls

Ingredients

• 8 pitted dates
• ½ cup Walnuts
• ½ cup Almonds
• ½ cup Raisins
• ½ cup Flax seeds/instant oatmeal
• ½ teaspoon cinnamon powder
• 2 tbs whey protein powder – Vanilla
• ½ cup Peanut Butter
• 1 tbs Honey – Adjust according to taste

Instructions

1. Place the dates in the blender first to get a gooey paste
2. Add all the remaining ingredients (except last 2) and blend till it is all powdered
3. Add peanut butter and honey and blend it all together
4. Make small balls and Enjoy!

Notes

Here are some other healthy additions/substitutions you can make without compromising the taste

• Chocolate chips
• Chia Seeds
• Cranberries instead of raisins
• Almond Butter or any Nut Butter instead of Peanut Butter
• Cashews
• Coconut powder
• Maple Syrup instead of honey

I am sure your kids will like the balls as much as it’s liked by mine. Try it and let me know.