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Healthy Substitutions for Comfort Foods

Healthy Substitutions for Your Favorite Comfort Foods

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Comfort foods like pizza, mac and cheese, and even the traditional burger are beloved staples in many households. However, as soothing as it can be to settle in with your favorites, they’re often made with unhealthy processed ingredients and are high in fats and sugars– none of which tend to coincide with your nutrition or weight loss goals.

Fortunately, there are ways to enjoy your favorite dishes with healthier substitutions that taste just as great.

Healthy Recipes Can Also Satisfy Cravings

Comfort food is comforting because, in part, it both fulfills a craving and creates a sense of nostalgia. By making some healthy substitutions and swapping out processed ingredients for delicious and nutritious alternatives, you can satisfy your cravings, achieve that same nostalgia, and stay healthy while doing it. Whether you’re trying to lose weight or just want to improve your health, here are some healthier alternatives to your favorite comfort foods.

Whole Wheat Lavash Veggie Pizza

Whole Wheat Lavash Veggie Pizza

This whole wheat lavash veggie pizza has a thin and crispy crust topped with vibrant veggies and yummy cheese. You’ll eliminate processed white flour and cured meats while adding whole grains and plenty of veggies.

Makes: 2 servings

To make this Whole Wheat Lavash Veggie Pizza, you’ll need:

  • 2 whole wheat lavash flatbreads
  • 1 c mozzarella cheese, shredded
  • 1 c tomato sauce
  • 1/2 c sliced bell peppers
  • 1/2 c sliced mushrooms
  • 1/2 c sliced red onion
  • 1/2 c sliced cherry tomatoes
  • 1/4 c sliced black olives
  • Optional: Fresh basil leaves, torn
  • Optional: Crushed red pepper flakes

Directions:

  1. Preheat the oven to 400°F.
  2. Place lavash flatbreads on parchment paper-lined baking sheets.
  3. Spread half of the tomato sauce evenly over each lavash flatbread. Leave a small border for the crust.
  4. Sprinkle half of the shredded mozzarella cheese over each lavash flatbread.
  5. Add sliced vegetables on top of the cheese.
  6. Bake for 8-10 minutes or until bread is crisp and cheese has melted.
  7. Remove from oven and cool.
  8. Optional: Garnish with basil and crushed red pepper flakes.
  9. Serve

Butternut Squash Mac and Cheese

Butternut Squash Mac and Cheese

This creamy mac and cheese is made with butternut squash and low-fat or nondairy milk. You can eliminate some unnecessary starch and fat while adding the vitamin A and flavor of butternut squash.

Makes: 4 servings

To make this Butternut Squash Mac and Cheese, you’ll need:

  • 2 c butternut squash, diced
  • 8 oz. whole wheat or gluten-free pasta
  • 1 c milk (low-fat or nut-alternative)
  • 1 c sharp cheddar cheese, shredded
  • 1 T olive oil
  • 1 t garlic powder
  • Salt and pepper to taste
  • Garlic powder to taste
  • Onion powder to taste
  • Optional: ¼ c nutritional yeast

Directions:

  1. Cook the pasta according to the instructions listed on the package.
  2. Drain pasta and set it aside.
  3. Cook the diced butternut squash in boiling water for about 10 minutes or until tender.
  4. Drain squash and place in a blender.
  5. Add milk, cheddar cheese, nutritional yeast (optional), olive oil, and seasonings to the blender with the cooked butternut squash. Blend until creamy and smooth.
  6. In a large saucepan, combine the cooked pasta and butternut squash cheese sauce.
  7. Cook over medium heat, stirring occasionally.
  8. Enjoy!

Turkey Burger Lettuce Wraps

Turkey Burger Lettuce Wraps

These turkey burger lettuce wraps are a flavorful, lighter alternative to traditional beef burgers. Turkey is a lean, heart-healthy meat that can pack plenty of flavor if seasoned well, while foregoing the traditional bun can eliminate extra calories and starches while adding some delightful crunch.

Makes: 4 servings

To make these Turkey Burger Lettuce Wraps, you’ll need:

  • 1 lb lean ground turkey
  • 1/4 c chopped onion
  • 2 cloves minced garlic
  • 1 t Worcestershire sauce
  • 1 t smoked paprika
  • Salt and pepper
  • Lettuce leaves
  • Optional: Sliced tomato, avocado, or red onion

Directions:

  1. In a mixing bowl, combine the ground turkey, chopped onion, minced garlic, Worcestershire sauce, smoked paprika, salt, and pepper. Mix well.
  2. Divide the mixture into 4 equal portions and shape them into patties.
  3. Heat a grill or skillet to medium heat. Cook the patties for 4-5 minutes on each side or until 165°F.
  4. Assemble lettuce wraps – place turkey burger patty on a lettuce leaf and top with sliced tomato, avocado, and red onion if desired.
  5. Serve.

Pesto Zucchini Noodles

Pesto Zucchini Noodles

This is a gluten- and processed flour-free alternative to traditional high-carb pasta. Plus, you’ll add vitamin C and B6, as well as minerals like magnesium, calcium, iron, and potassium. If you don’t already have a spiralizer, we highly recommend exploring the potential of spiralized veggies in place of most noodles.

Makes: 2 servings

To make these Pesto Zucchini Noodles, you’ll need:

  • 2 medium zucchinis, spiralized
  • 1 c fresh basil leaves
  • 1/4 c pine nuts or almonds
  • 1/4 c Parmesan cheese, grated
  • 2 cloves garlic
  • 1/4 c extra virgin olive oil
  • Salt and pepper

Directions:

  1. Combine the basil leaves, pine or almond nuts, parmesan cheese, and seasonings in a food processor until finely chopped.
  2. Gradually drizzle the olive oil into the mixture until the pesto reaches a smooth consistency.
  3. In a large skillet, heat a tablespoon of olive oil over medium heat. Add the zucchini noodles and sauté for 2-3 minutes until tender.
  4. Moved cooked zucchini noodles to a serving dish.
  5. Toss with the homemade pesto.
  6. Garnish with additional parmesan cheese and fresh basil if needed.
  7. Enjoy!

Greek Yogurt Ranch

Greek Yogurt Ranch

This creamy, tangy, Greek yogurt-based ranch is perfect for dipping chips and veggies. You’ll have all the flavor of ranch – one of America’s signature comfort condiments – without nearly the saturated fat and sodium. Better yet, you’ll get some protein, healthy fats, and fresh herbs (packed with vitamins A, C, and B as well as antioxidants and polyphenols) as an added bonus.

Makes: 1 cup of dip

To make this Greek Yogurt Ranch, you’ll need:

  • 1 c plain Greek yogurt
  • 1 T fresh chopped parsley
  • 2 Tfresh chopped dill
  • 1 clove garlic, minced
  • 1 T lemon juice
  • 1/2 t onion powder
  • Salt and pepper to taste

Directions:

  1. Combine the plain Greek yogurt, chopped fresh dill, chopped fresh parsley, minced garlic, onion powder, lemon juice, salt, and pepper. Stir well.
  2. Refrigerate for at least 30 minutes and serve chilled.

Notes: For a thinner consistency – ideal if you’d like to drizzle or dunk instead of dip – feel free to add a splash of water or milk.

Cauliflower Alfredo Pasta

Cauliflower Alfredo Pasta

This pasta is a creamy, healthier twist on the classic alfredo pasta. You’ll get the hearty flavor of the pasta beefed up by some veggies that take on the flavor of the sauce – plus some protein, vitamins B and C, iron, magnesium, and calcium.

Makes: 4 Servings

To make this Cauliflower Alfredo Pasta, you’ll need:

  • 8 oz whole grain or gluten-free pasta
  • 1 head chopped cauliflower florets
  • 2 cloves minced garlic
  • 1/4 c nutritional yeast
  • 1 c low-sodium vegetable broth
  • 2 T olive oil
  • 1 T lemon juice
  • Salt and pepper
  • Optional: Fresh chopped parsley

Directions:

  1. Cook the pasta according to the instructions listed on the package.
  2. Drain pasta and set it aside.
  3. Boil cauliflower florets for about 10 minutes or until tender.
  4. Drain and move to a blender.
  5. Add minced garlic, vegetable broth, nutritional yeast, lemon juice, olive oil, salt, and pepper to the blender with the cooked cauliflower. Blend until smooth, adding vegetable broth if needed.
  6. In a large skillet, heat sauce over medium heat
  7. Add cooked pasta to skillet with sauce and toss until evenly coated.
  8. Serve and enjoy!

Cauliflower Pizza

Cauliflower Pizza

This is a low-carb alternative to traditional pizza crust. You’ll add all the vitamins and minerals of cauliflower without the processed white flour.

Makes: 2-3 Servings

To make this Cauliflower Pizza you’ll need:

  • 1 head cauliflower, grated
  • 1 egg
  • 1/2 c mozzarella cheese, shredded
  • 1/2 t garlic powder
  • 1 t dried oregano
  • Salt and pepper
  • Pizza toppings of your choice (keep it to veggies, fresh herbs, and lean proteins like chicken and ground turkey)

Directions:

  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper.
  3. In a bowl, combine grated cauliflower, egg, oregano, mozzarella cheese, garlic powder, salt, and pepper. Mix well.
  4. Put cauliflower mixture on a baking sheet and shape it into a round crust.
  5. Bake crust for 20-25 minutes or until golden brown.
  6. Remove the crust from the oven and add toppings.
  7. Bake for an additional 10-15 minutes or until the cheese is melted.
  8. Slice and serve.

Quinoa Stuffed Bell Peppers

Quinoa Stuffed Bell Peppers

These stuffed bell peppers are bursting with southwest flavor and packed with veggies plus nearly twice the nutritious protein and fiber as the traditional rice-stuffed peppers. In addition, quinoa has a lower glycemic index than rice, which can help you control your blood sugar.

Makes: 4 Servings

To make these quinoa-stuffed bell peppers, you’ll need:

  • 4 large bell peppers (cut in half and seeds removed)
  • 1 c quinoa
  • 1 c diced tomatoes
  • 1 c black beans, drained and rinsed
  • 1 c corn kernels (fresh or frozen)
  • ½ c red onion, diced
  • ½ c cheddar cheese, shredded
  • ½ teaspoon cumin
  • 1 teaspoon chili powder
  • Salt and pepper
  • Optional: Fresh chopped cilantro

Directions:

  1. Preheat the oven to 375°F.
  2. Cook quinoa according to the package.
  3. Arrange bell pepper halves in a baking dish with the cut side up.
  4. In a mixing bowl, combine the cooked quinoa, black beans, diced tomatoes, corn kernels, diced red onion, shredded cheddar cheese, and seasonings. Mix well.
  5. Spoon the quinoa mixture evenly into each bell pepper half.
  6. Cover the baking dish with foil.
  7. Bake for 25-30 minutes or until the peppers are tender.
  8. Uncover and bake for an additional 5 minutes.
  9. Optional: Garnish with cilantro.
  10. Enjoy!

Sweet Potato Black Bean Enchiladas

Sweet Potato Black Bean Enchiladas

These sweet potato black bean enchiladas are flavorful, rich in protein, fiber, vitamin B and C, and calcium.

Makes: 4 Servings

To make these Sweet Potato Black Bean Enchiladas, you’ll need:

  • 8 corn tortillas
  • 1 c enchilada sauce
  • 2 medium sweet potatoes
  • 1 c cooked black beans, drained and rinsed
  • 1 clove minced garlic
  • ½ c diced red onion
  • 1 t ground cumin
  • ½ t chili powder
  • Salt and pepper
  • ½ c shredded Monterey Jack cheese
  • Optional: Fresh chopped cilantro

Directions:

  1. Preheat the oven to 375°F.
  2. Lightly grease a 9×13-inch baking dish with oil.
  3. Peel and dice the sweet potatoes.
  4. Boil sweet potatoes for about 10-15 minutes or until tender.
  5. Drain and move to a mixing bowl.
  6. Add beans, diced red onion, minced garlic, ground cumin, and seasonings to the bowl with the sweet potatoes. Mash together.
  7. Warm tortillas in the microwave or on the stove if desired.
  8. Spread 2 tablespoons of the enchilada on the bottom of the baking pan.
  9. Place a spoonful of the sweet potato black bean mixture onto each tortilla.
  10. Roll tortillas and place fold side down in baking dish.
  11. Pour the remaining enchilada sauce on the rolled tortillas.
  12. Sprinkle with shredded cheese.
  13. Cover the dish with foil and bake for 20-25 minutes.
  14. Remove foil and bake for an additional 5 minutes or until golden brown.
  15. Optional: Garnish with cilantro

Chicken Salad Wraps w/ Greek Yogurt

Chicken Salad Wraps w/ Greek Yogurt

These wraps are a refreshing alternative to a traditional chicken salad. Since they’re made with healthy Greek yogurt instead of mayonnaise, they reduce saturated fat and sodium while adding healthy fats and protein.

Makes: 4 Servings

To make these Chicken Salad Wraps w/ Greek Yogurt, you’ll need:

  • 4 whole grain tortillas
  • Lettuce leaves
  • 2 c cooked shredded chicken breast
  • ½ c plain Greek yogurt
  • 2 T diced red onion
  • ¼ c diced cucumber
  • ¼ c diced red bell pepper
  • 2 T chopped fresh dill
  • 1 T lemon juice
  • Salt and pepper

Directions:

  1. Combine shredded cooked chicken breast, greek yogurt, diced red bell pepper, diced red onion, diced cucumber, chopped fresh dill, lemon juice, salt, and pepper. Mix well.
  2. Line whole grain tortillas with lettuce leaves.
  3. Add chicken salad mixture tortillas.
  4. Roll tightly to form wraps.
  5. Slice the wraps in half diagonally.
  6. Serve and enjoy!

Portobello Mushroom Burgers

Portobello Mushroom Burgers

These burgers are a vegetarian-friendly alternative to beef burgers made with tasty portobello mushrooms. By eliminating red meat and swapping in mushrooms, you’ll reduce cholesterol risk while adding flavor, B-group vitamins, selenium, and zinc.

Makes: 4 servings

To make these Portobello Mushroom Burgers, you’ll need:

  • 4 whole grain hamburger buns
  • 4 large portobello mushroom caps
  • ¼ c balsamic vinegar
  • 2 T olive oil
  • 2 cloves minced garlic
  • 1 t dried thyme
  • Salt and pepper
  • Burger toppings: (e.g., lettuce, tomato slices, red onion slices, avocado slices, mayo, ketchup, mustard)

Directions:

  1. To make a marinade, whisk balsamic vinegar, olive oil, minced garlic, dried thyme, salt, and pepper in a bowl.
  2. Marinade the portobello mushroom caps in the mixture for 30 minutes. Flip them after 15 minutes.
  3. Preheat a grill or skillet over medium heat.
  4. Remove the portobello mushroom caps from the marinade.
  5. Shake off any excess marinade.
  6. Grill for 4-5 minutes on each side
  7. Place mushrooms on buns and add toppings.
  8. Serve!

You Can Eat All Your Favorite Comfort Foods While Staying Healthy

You Can Eat All Your Favorite Comfort Foods While Staying Healthy

Unhealthy fats and processed foods can sometimes contribute to feelings of sluggishness, as well as excess weight, risk of heart disease, diabetes, depression, anxiety, and more. Choosing healthier, nutritious alternatives can help you feel better, both physically and mentally. When you consume nutrient-packed ingredients like veggies, lean proteins, and whole grains, your body gets the fuel it needs to function at peak levels – and you’ll be much happier with how you feel and how you look.

Although traditional comfort food is often high in fats, sugars, and processed ingredients, there are ways to make them healthier so that you can enjoy them guilt-free. Put simply, healthy comfort food is indeed doable. With a little creativity in your cooking methods and your ingredients, you can enjoy the comforting flavors you love while still nourishing your body. Just be sure to focus on portion control when indulging in all of your favorite meals.

For more information about staying healthy, tune in to the Arizona Gynecology Consultants blog. If you’d like more personalized recommendations for improving your health and losing weight, please request a consultation with our team today!

Woman planning her low-carb diet

The Low-Carb Vegetarian: Tips and Recipes

This entry was posted in Fitness and Nutrition and tagged , , on by .
Low-carb diets have become a popular way to lose weight, and they have other health benefits as well, such as improving cholesterol, lowering blood sugar, and lowering blood pressure.

Consequently, a low-carb diet is an important way for people with certain health issues such as type 2 diabetes, metabolic syndrome, obesity, and some neurological disorders to improve their health and quality of life.

Aside from the science behind low-carb diets, one reason many people have success losing weight while eating a diet that is void of carbohydrates is that there are no calories to count or hunger pangs to endure. For this reason, many people report that low-carb eating doesn’t feel like they are dieting. However, this has led to a widespread belief that low-carb diets must consist of indulgent meats and cheeses or even confusion regarding which foods can be part of a low-carb plan.

Key among the groups curious about low-carb eating are vegetarians and vegans. Because low-carb diets are often heavy on meat, many people mistakenly think vegetarians can’t do low-carb diets. However, that is simply not the case – there is such a thing as a low-carb vegetarian diet.

How to Eat Less Carbs as a Vegetarian or Vegan

Planning Vegetarian Meals

There are some simple ways you can transition to a low-carb diet, even if you’re a vegetarian or vegan. Below are some ways to minimize carbs in your diet and some recipes to get you started.

Make the Swap

One of the easiest ways for vegetarians looking to cut down on carbs in their diet is to simply make a conscious effort to swap carb-heavy foods out for non-carb foods. The key here is mindset: don’t think of it as eating less or going without. Rather, just replace the starches and sugars you eat with vegetables, nuts, and fats.

If you are a lacto-ovo vegetarian (you eat dairy products and eggs but don’t eat meat or fish), many dairy products are low-carb, as are eggs. Keep an eye out for dairy products without added sugar to incorporate into your diet.

Here are some tips for replacing carbs with dairy and egg products for vegetarians:

  • Choose omega-3-enriched, pastured, or free-range eggs when possible.
  • Eat grass-fed butter, which simply means the butter is made from the milk of grass-fed cows.
  • When eating yogurt or kefir, eat those with live cultures, such as probiotics, and opt for the full-fat,
    unsweetened products.
  • Cheese is a great way to add flavor to low-carb foods, and it is high in nutrients.

If you are a vegan and do not eat any food derived from animals, including dairy and eggs, you’ll find there are many low-carb plants and foods that are great substitutes for carbs in your diet. Please note that these are also great for vegetarians as well. Not only are these low-carb foods, but some of them are high in protein and fat, which makes them a filling option for any meatless diet.

  • Vegetables are an obvious choice because many of them have very few carbs, including onions, cauliflower, tomatoes, bell peppers, cauliflower, Brussels sprouts, eggplant, and broccoli.
  • Nuts and seeds are a smart choice for low-carb diets because not only are they low in carbs, they are also high in good fat and protein. Some great options are walnuts, almonds, pumpkin seeds, peanuts, and macadamia nuts.
  • Chia seeds are an especially great choice because most of the carbs in chia seeds are derived from fiber, making them a good source of protein and fat.
  • Fruits, especially berries like blueberries and strawberries, can be incorporated into a low-carb diet. Other fruits should be enjoyed in moderation because there are some carbs in most fruits.
  • Fatty fruits like avocados offer high fat content with few carbs.
  • Legumes such as peas and green beans are low in carbs. While other beans like pinto beans and chickpeas are higher in carbs, they include a lot of fiber and protein and can be eaten in moderation as part of a low-carb diet.
  • Healthy fatty oils like extra virgin olive oil, coconut oil, and avocado oil can be low in carbs.
  • Soy foods like tempeh is protein-rich with low carbs.
  • Dark chocolate that has a high cocoa content, like 70-85% or more, is a low-carb/high-fat option.

So, What Is the Best Low-Carb Vegetarian Food?

A vegetarian diet should include a carefully planned variety of foods that are packed with nutrients, especially protein since meat is the primary supplier of protein in non-vegetarian diets. This is even more true for vegans. So, while one food cannot supply everything we need to sustain a healthy lifestyle, soy is often considered the best low-carb source of protein and fat when consumed in foods like tempeh.

Solidify Your Concept of Low-Carb

So, are vegetarian meals high in carbs? The answer is that they can be.

While there is no exact number or precise ratio that determines a food or diet to be “low-carb,” creating a meal plan based on solid, low-carb suggestions limits your carb intake and, thus, gives you the healthy benefits of eating low-carb without the unhealthy trade-off. Finding your personal balance may take some experimenting, but you’ll eventually find a happy medium that yields the health outcome and results you’re aiming for.

To start off, you can follow the recommendations for the average daily carb intake.

  • Low – Consuming as little as 20-50 grams of carbs per day can produce weight loss results fairly quickly because it will put the body into ketosis, the metabolic state of high energy consumption, which is the foundation of the keto diet. This is a great range for vegetarians with a weight loss goal, but it is not a practical range for vegans.
  • Low-Medium – Consuming 50 to 100 grams of carbs per day is a mid-range carb-limiting diet that will also lead to weight loss, especially if you take care to exercise.
  • Medium – 100-150 grams of carbs per day is still a good range for successful weight loss, especially with lots of exercise. Note that vegans should aim for the 100-150-gram range to ensure the body has enough food and nutrient intake to produce adequate energy.

Aim for Veggie-Friendly and Low-Carb Meal Plans

You can use pre-created meal plans to get a good idea regarding how to meld low-carb and vegetarian diets.

An ideal menu for a low-carb vegetarian (not vegan) diet would be similar to the following sample meal plan:

  • Breakfast: Olive-oil-fried eggs and vegetables OR full-fat yogurt with berries
  • Lunch: Carrots and cucumbers dipped in hummus with some nuts on the side OR leafy greens, hard-boiled eggs, and blueberries tossed in olive oil
  • Dinner: Chili beans, cheese, sour cream, and salsa OR eggplant moussaka

A sample meal plan for vegans:

  • Breakfast: Avocado toast with tomatoes OR full-fat coconut yogurt with nuts and unsweetened shredded coconut
  • Lunch: Large, leafy green salad with tempeh avocado, non-starch vegetables, vegan cheese, and pumpkin seeds OR coconut and cauliflower soup
  • Dinner: Shirataki noodles with vegan alfredo sauce and mushrooms OR vegan walnut chili with sliced avocado and vegan cheese

Low-Carb Vegetarian Recipes

If you’re inspired to try a low-carb diet, it doesn’t mean you have to forgo flavor. Fill out your meal plan with our favorite two recipes, sure to fill you up and taste great, too.

Broccoli Fried Rice

Vegetarian Broccoli Fried Rice

This fresh take on classic fried rice creates a refreshing bed of chopped broccoli on which you can add anything your heart desires, from chopped nuts, sauteed veggies, or scrambled or boiled eggs if you’re not vegan. Depending on the add-ins you opt for, this could be a side or the main entree. Then, keep leftovers in the fridge for a quick heat-and-go lunch.

Makes: 4 to 6 servings

To make this, you’ll need:

  • 6 c chopped broccoli, including stems
  • 2 t toasted sesame oil
  • 1 small red pepper sliced thinly
  • and chopped into 1-inch pieces
  • 1/2 c shredded carrots
  • 1/3 c peas
  • 1 small garlic clove, grated
  • 1/2 t fresh ginger, grated
  • 2 T tamari or soy sauce
  • 1 green onion, diced

Directions:

  1. Blend broccoli in a food processor until it is similar in size and shape to rice (about 10-20 seconds).
  2. Add sesame oil to a large skillet and heat over medium heat. Add peppers, carrots, and peas, cooking the vegetables until softened (about 5 minutes).
  3. Add broccoli, garlic, ginger, and soy sauce, mixing all the ingredients together.
  4. Once well combined, smash the mixture down with a spatula and let it cook for about 5 minutes. Then, flip it over and cook the other side for another 5 minutes.
  5. Enjoy!

 

Grilled Cauliflower Steaks With Romesco Sauce

Vegetarian Grilled Cauliflower Steaks

If you’re a vegetarian, you’ve likely heard all the hype about cauliflower steaks – now is your chance to try this truly modern-day way to grill out. As a bonus, the Romesco sauce truly makes the dish.

Makes: 4 servings

To make this, you’ll need:

  • 1 large head of cauliflower
  • 2 T fresh lemon juice
  • 1 T olive oil
  • Sea salt to taste

Sauce ingredients:

  • ¼ c slivered almonds
  • ½ large tomato on the vine, chopped
  • ½ c thinly sliced roasted red peppers, packed
  • ½ T fresh lemon juice
  • One t minced garlic
  • ¼ t sea salt
  • ¼ t ground cumin
  • Sliced parsley

Directions:

  1. Remove leaves from the outside of the flower and cut the stem off completely so the flower is flat across the bottom.
  2. Hold the cauliflower on a cutting board, sitting flat on the base where the stem once was. Using a very sharp knife, cut down through the center of the cauliflower, making two-inch thick slices like you would slice bread.
  3. Preheat the grill to medium heat.
  4. Mix oil, lemon juice, and salt in a bowl and brush the cauliflower steaks with half of the oil mixture.
  5. Cook on each side for 8 to 10 minutes, adding the rest of the mixture to the other side before flipping, making sure you have those deep grill marks. Steaks should be tender all the way through when pierced with a fork.

To make the Romesco sauce:

  1. Preheat the oven to 350°.
  2. Spread almonds onto a baking sheet and bake for 3 to 5 minutes until lightly golden; they can burn very quickly, so keep a close eye on them. Set aside.
  3. Place the half tomato into a food processor and process until smooth and completely broken down.
  4. Add all other ingredients listed for the sauce above and almonds to the food processor and process until smooth and creamy.
  5. Serve sauce atop the cauliflower steaks and garnish with parsley.
  6. Enjoy!

 

Learn More From Arizona Gynecology Consultants

Learning more vegetarian tips from Arizona Gynecology Consultants

Whether you’re looking to lose weight pre-surgery or are simply striving for a healthier lifestyle, eating a low-carb, vegetarian diet can get you there. Browse our blog for more tips on diet and nutrition as well as other low-carb recipe suggestions.

For more information about healthy weight loss and how eating healthier can improve your overall health, schedule a consultation with Arizona Gynecology Consultants.