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Cauliflower Rice

Photo by Erich Boenzli

Cauliflower rice is a way to make your cauliflower shine. It lets the subtle sweet and nutty flavors stand out.

1 head of cauliflower, about 1-1/2 lbs
2 Tbsp extra-virgin olive oil
1 leek, finely chopped - about 1/2 c
1/4 tsp each of salt and pepper, more to taste
1/2 c flat leaf Italian parsley, roughly chopped
2-4 servings
Nutritions

Calories
594

Sodium
405mg
16% DV

Fat
26g
41% DV

Protein
54g
109% DV

Carbs
33g
11% DV

Fiber
8g
32% DV
198

Oven Roasted Cauliflower

Photo by Erich Boenzli

Oven roasted cauliflower is a way to make your cauliflower shine. It lets the subtle sweet and nutty flavors stand out.

1 head of cauliflower, about 1-1/2 lbs
2 Tbsp extra-virgin olive oil
1/4 tsp each of salt and pepper, more to taste
2-4 servings
Nutritions

Calories
257

Sodium
33mg
1% DV

Fat
25g
38% DV

Protein
2g
4% DV

Carbs
5g
1% DV

Fiber
2g
9% DV

Firm, slightly spicy shrimp on a bed of creamy avocado and tart grapefruit, mixed with tomatoes, and topped off with a lemony, creamy cilantro sauce.

Ingredients for Shrimp:
18 medium shrimp, peeled and deveined
1/4 tsp chili powder
1 Tbsp olive oil
Splash of hot sauce
salt and pepper
Ingredients for Salsa:
1 medium tomato, deseeded and chopped
segments from whole pink or red grapefruit, chopped
1 avocado, chopped
1 Tbsp fresh lime juice
1/4 c fresh cilantro, chopped
1/4 tsp salt
Ingredients for Creamy Cilantro Sauce:
1/2 c sour cream
1/4 c fresh cilantro, chopped
1/4 tsp salt
Other Ingredients:
soft or hard tacos, your preference
6 tacos
Nutritions

Calories
1194

Sodium
4252mg
177% DV

Fat
75g
115% DV

Protein
78g
156% DV

Carbs
32g
10% DV

Fiber
20g
80% DV
Photo by Erich Boenzli

My favorite omelette recipe has shallots, mushrooms, spinach, and Parmesan. All wrapped up in a perfectly cooked omelette. Does that sound good or what?

For the filling:
1 c mushrooms, chopped
2 c baby spinach
1 shallot, chopped
1/4 c Parmesan cheese
For the omelette:
3 large eggs, whisked
1/2 Tbsp extra-virgin olive oil
1/2 Tbsp butter
salt and pepper - about 1/4 tsp each
2
Nutritions

Calories
329

Sodium
1029mg
42% DV

Fat
21g
33% DV

Protein
28g
57% DV

Carbs
7g
2% DV

Fiber
3g
12% DV
1459

Smoked Salmon Egg Salad Sandwich

Photo by Erich Boenzli

Here's Erich's absolute favorite creation. It's smooth and satisfying and a way to get more out of your smoked salmon than just eating it plain on a piece of baguette.

4 large eggs
2 oz smoked salmon
2 Tbsp mayonnaise
1 Tbsp extra-virgin olive oil
1 tsp Dijon mustard
1 Tbsp chives, chopped
1 Tbsp shallots, chopped
salt and freshly ground pepper
Nutritions

Calories
379

Sodium
328mg
13% DV

Fat
21g
33% DV

Protein
46g
93% DV

Carbs
3g
1% DV

Fiber
2g
8% DV
Photo by Erich Boenzli

There's something about good Chinese takeout. I can taste that slightly spicy and velvety, finely-sliced beef and the crisp, crunchy broccoli with a hint of ginger maybe. Followed by satisfying, sticky rice to cleanse the palate.

1 lb hanger steak, thinly sliced against the grain
1/4 c rice wine vinegar
1/4 c peanut oil - or any neutral oil with a high smoking point
12 oz chopped broccoli or chopped green asparagus
6 Tbsp soy sauce
1/4 c oyster sauce
1 Tbsp Sambal oelek - or your favorite chili sauce
2 Tbsp butter
1 Tbsp finely chopped fresh ginger - optional
2 c rice
2 (with a chance of leftovers)
Nutritions

Calories
516

Sodium
6922mg
288% DV

Fat
32g
49% DV

Protein
24g
48% DV

Carbs
37g
12% DV

Fiber
9g
36% DV
Photo by Erich Boenzli

This headline may sound like an exaggeration, but it's not. This recipe perfectly fuses the chicken's flavor and texture with a deep-flavored, umami-rich broth. And the best part…actually the two best parts are: It tastes like you cooked this for four hours & it takes less than an hour from start to finish.

4 chicken thighs, bone-in, skin on - about 1.5 lbs
3 Tbsp canola oil - or any neutral oil
2 c chicken stock
1/2 c red wine
3 large tomatoes, chopped
1 small onion, chopped
10 oz mushrooms, sliced
10 oz fresh spinach, chopped
3 cloves garlic, finely chopped
1/2 jalapeno, finely sliced
1 tsp tomato paste
1/4 tsp paprika
salt and freshly ground pepper
2 (plus leftovers, maybe..)
Nutritions

Calories
1120

Sodium
1451mg
60% DV

Fat
52g
80% DV

Protein
36g
72% DV

Carbs
86g
29% DV

Fiber
23g
95% DV
Photo by Viana Boenzli

The words French Bread Pizza have always elicited feelings of excitement and almost giddy anticipation of mouthwatering flavor. It's such a quick & easy dinner and I guarantee this recipe will be the best you've ever tasted!

1 loaf French or Italian bread
2 tomatoes, chopped into small pieces
8 oz block mozzarella, thinly sliced
3 cloves garlic, finely grated
3 Tbsp olive oil
6 leaves fresh basil, torn into small pieces
oregano
salt and pepper
your favorite pizza toppings
2
Nutritions

Calories
597

Sodium
790mg
32% DV

Fat
44g
68% DV

Protein
28g
56% DV

Carbs
14g
4% DV

Fiber
4g
16% DV
Photo by Erich Boenzli

Yes, that's right! The "made easy at home" part. The other part, not so much. Ceviche is neither fancy nor expensive. It's all about the quality of the ingredients. Ceviche is a seafood dish in which the seafood is cooked (technically called "cured") in citrus juices such as lemon and/or lime. Ceviche is the perfect dish on a hot summer day.

1 lb firm white ocean fish, cut into small strips
1/2 c lemon/lime juice - about 3 limes and 1 lemon
1 small red onion, thinly sliced
1 small tomato, de-seeded and cubed
1 avocado, cubed
1/2 c cilantro, chopped
1 habanero, de-seeded and cut into very tiny pieces - or use a milder pepper
1 tsp Maldon sea salt
4 appetizers
Nutritions

Calories
848

Sodium
2490mg
103% DV

Fat
44g
68% DV

Protein
54g
109% DV

Carbs
68g
23% DV

Fiber
30g
122% DV
Photo by Erich Boenzli

Gazpacho is an absolutely perfect appetizer (or light main course) on a hot summer day. Today, there are many "traditional" recipes out there. My recipe is not traditional...it's original and adjustable and works with ingredients we already have in our essential pantry. All we need are some fresh tomatoes and a cucumber from your garden or farmer's market. It's more of an idea of a recipe for you to make your own.

2 lbs tomatoes, cored and chopped
1 cucumber, peeled and chopped
1 red bell pepper, cored, deseeded, and chopped
1 shallot, peeled and chopped
1/2 c extra-virgin olive oil
1 Tbsp rice vinegar
3 slices stale baguette
1 tsp cumin
2 tsp salt, more to taste
4 appetizers (plus 2 Bloody Marys)
Nutritions

Calories
333

Sodium
453mg
18% DV

Fat
4g
7% DV

Protein
11g
23% DV

Carbs
64g
21% DV

Fiber
8g
34% DV

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