​HOLISTIC FITNESS

Weight Management. Body Sculpting. Mindfulness Practice

                                                                                        By Ruth Henao. Fitness Coach                     

ROASTED LEMON CAULIFLOWER

Serves: 2

Ingredients:

1 head of cauliflower (or Broccoli)
1 lemon juice
2 tsp of sweet paprika

1 Tbsp of olive oil
 Sea salt & pepper to taste


Instructions :

​

  • Line a baking sheet with foil, and grease it with coconut oil.
  • Preheat oven.
  • Chop cauliflower into cauliflower florets.
  • Squeeze lemon juice over cauliflower, then lightly sprinkle paprika
  • Bake at 350 degrees farhrenheit for 50 minutes, or until desired level of firmness is achieved. 
  • Turn cauliflower over frequently while cooking in the oven to avoid one side burning.
  • Add salt and pepper to taste.


 

 

CABBAGE and PEAR COLESLAW


SERVINGS: 4


Ingredients


 ½  Small cabbage, shredded
1  Asian pear
¼ small red onion,thinly sliced

2 tablespoons mayonnaise
1 tablespoon vinegar( white or apple cider)
1 tablespoon chopped fresh scallions 
 1 tsp of Sugar or Honey

salt and freshly ground black pepper


Instructions:


  • Mix together all the ingredients, and enjoy​!

6 EASY LOW- CARB SIDE DISHES

GREEK GARDEN SALAD

Serves 4 -6


Ingredients

1 head Romaine lettuce, chopped
2 cups cherry or grape tomatoes, halved
1 cucumber, sliced into half coins
1/2 red onion, thinly sliced
2/3 cup Kalamata olives, pitted
2/3 cup crumbled feta cheese
Garlic lemon vinaigrette (recipe here)


Instructions:

 Toss all ingredients together with desired amount of dressing until evenly mixed.

THAI CUCUMBER NOODLE SALAD

Serves 2

Ingredients :

1 carrot
2 cucumbers
1/4 cup fresh chopped cilantro
Juice from 1 lemon
1 tsp of finely minced jalapeno
1/2 thinly chopped red onion
1 tsp of sea salt


Instructions:

  • Peel carrots and cucumbers, then use a julienne peeler to create noodles.
  • chop fresh cilantro and add to noodles.
  • Thinly slice red onions and add to noodles.
  • Remove all seeds from jalapeno and finely mince 1 tsp.
  • Squeeze lemon juice over noodle salad. 
  • Then, add sea salt and mix all ingredients together.

KALE SALAD WITH LEMON-TAHINI DRESSING

Serves 4-6

Ingredients:

4 cups chopped kale
1-2 apples, thinly sliced
2 carrots thinly sliced
3 Tbs toasted pumpkin seeds


For the Dressing:

2 Tbs tahini
Juice of 1 lemon
1 Tbs olive oil
salt and pepper
water as needed for proper consistency


Instructions:

  • In a small bowl mix together the ingredients for the dressing and set aside


  • In a medium bowl toss the kale, apples, and carrots. Pour the dressing over the kale and lightly massage the dressing into the kale.

MASHED CAULIFLOWER

Serves: 4 ½ cup

Ingredients

1 Cauliflower head
1 Tbsp Olive oil
4 Garlic heads
Chives (or cilantro or scallions)
½ cup Romano cheese

Salt & pepper to taste


Instructions:


  • Steam the cauliflower until tender, about 10 minutes.
  • Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.
  • Transfer half the cauliflower to a food processor; cover and blend on high (you can smash it instead).
  •  Add the rest of the ingredients to the processor until smooth. 
  • Add salt and pepper to taste.