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3 Simple & Delicious Ways to Add Veggies to Family Favorites

What if living longer isn’t as much about what not to eat and more about what to eat?  Well according to some recent research published in the International Journal of Epidemiology, eating more fruit and vegetables could actually prevent 7.8 million premature deaths worldwide!!

Eating just 2 ½ servings of fruits and vegetables reduced risk of cardiovascular disease and stroke 13-18% AND reduced risk of early death by 15%.  This is good news!  BUT, the research found that eating about 10 servings of fruits and veggies had some astounding benefits…

  • 24% reduced risk of heart disease
  • 33% reduced risk of stroke
  • 28% reduced risk of cardiovascular disease
  • 13% reduced risk of total cancer
  • 31% reduction in dying prematurely

The researchers believe that it is not just about the powerful effects of specific nutrients (Vitamin C, potassium, Vitamin A, etc.), but instead, the “complex network of nutrients” within varieties of fruits and vegetables. Vitamin supplements just cannot duplicate the synergistic power of real plants!

There is not a single person who wouldn’t benefit from some extra produce in their meals!  But it is easy to get stuck in a rut and eat the same ones, the same way, over and over.  This only makes them less appealing. Let me show you 3 creative and easy ways to add more veggies into some family favorites that will please everyone at the dinner table!

 

01. Grilled Broccoli and Cheese Sandwich

Broccoli and cheese soup… broccoli with cheese sauce… Why not add chopped bits of broccoli into your next grilled cheese?!  An excellent solution when you have leftover steamed or roasted broccoli in the fridge from a previous dinner.  While the traditional grilled cheese is adored by all, broccoli is the perfect addition to an otherwise veggie-less meal.  While you may not be able to add a whole cup of broccoli into your sandwich, you can add some great nutrition!

By including ½ cup of chopped, steamed broccoli to a grilled cheese you add

  • MORE THAN 100% of your daily needs for Vitamin K
  • ~65% of your daily needs for Vitamin C!
  • ~20% of your daily needs for folate

And not only that, those sulfur-containing compounds fight cancer, inflammation and MORE!

Here’s how to make it…

 

Grilled Broccoli and Cheese Sandwich

2 slices whole grain/sprouted grain bread (like Ezekiel)

1-2 slices cheese (your preference)

Oil spray (you can use a Misto) or butter (for bread)

½ cup cooked broccoli, chopped fine

 

Directions

Over medium heat, lay out buttered bread and cheese.  Add on broccoli and additional cheese (if desired).  Top with slice of bread and grill on both sides until perfectly golden brown and cheese is gooey!

 

02. Mashed Cauliflower “Potatoes”

Creamy, buttery mashed potatoes are hard to resist.  Kids and adults alike adore them, and while potatoes do have some nutritional value, the skins are usually removed which holds a significant percentage of iron, potassium, magnesium and some B vitamins.  In the same time it requires to boil potatoes, you can steam cauliflower, making this swap a no-brainer.

If you or family members are hesitant to move “cold turkey” to mashed cauliflower, try half potatoes, half cauliflower, and then eventually move towards 100% cauliflower.

This white veggie is actually quite nutrient dense, rich in vitamin C (35% of daily needs) and just like broccoli, contains sulfur compounds that benefit the cardiovascular, detoxification, immune, and digestive systems.

My not-so-fond-of-veggies husband adores this recipe and it really couldn’t be simpler.

 

Creamy Mashed Cauliflower Potatoes

1 medium/large head of cauliflower, cut into florets

2 tablespoons butter (or your preferred margarine spread)

¾ tsp kosher salt

Fresh ground black pepper to taste

 

Directions

Steam cauliflower until very tender.  Transfer to food processor (puree’ half of cauliflower first, then add the rest).  Add in butter; season with salt and pepper.  Puree until it reaches the desired consistency and taste to adjust seasonings.  Serve warm!

 

Notes

*Two, 16oz bags frozen cauliflower can be used in place of fresh

**The cauliflower can be mashed with a potato masher but a food processor (OR high power blender OR hand blender) is the best way to get it smooth and creamy like traditional potatoes.

 

03. Spaghetti Sauce with Spinach

Marinara sauce is a perfect vehicle to serve up more nutrition and flavor into a quintessential family favorite meal.  Spaghetti is just…easy and yummy!  What mom (or dad!) doesn’t know how to make spaghetti with meat sauce, in her sleep?!   But when trying to boost your veggie power, why not consider tossing some spinach into the sauce?!

Spinach wilts down in a matter of seconds and is so easy to add into marinara or meat sauce.  But not only is it ridiculously easy, it is loaded with good-for-you nutrients!

Just 1 cup of raw spinach has quite an impressive profile and it certainly exceeds these few nutrition highlights:

  • >200% vitamin K
  • ~28% vitamin A
  • ~18% folate
  • 10% iron

Can’t you just see your Popeye muscles bulging with every bite!?

 

Ridiculously Easy Spaghetti with Spinach Meat Sauce

24oz jar of marinara sauce (watch out for added sugars!!)

½ pound lean ground meat (beef, turkey, chicken)

½ tsp Italian seasoning

¼ tsp garlic powder

5oz bag baby spinach

1-2 tsp olive oil

8oz pasta (whole grain, brown rice, lentil, etc)- 2oz portion per person

 

Directions

Bring large pot of water up to a boil.  Add in pasta and cook according to package until al dente’.  Meanwhile, heat oil in a large non-stick pan. Tear up spinach and stir into oil just until wilted; season with salt and pepper. Remove spinach from pan and set aside.  In same large pan brown ground meat; drain any grease.  Add in Italian seasoning and garlic powder.  Stir in jar of marinara sauce and spinach to combine. Drain pasta and place in bowls.  Top with Spinach Meat Sauce and parmesan cheese (optional). Enjoy!!

 

If your creative juices start flowing, consider all the veggie possibilities to fortify your sauce with nutrition.  You can certainly serve up a mouthwatering bowl of spaghetti you will feel good about eating!

These creative culinary ideas will get an A for nutrition and a thumbs up from the family.  Go get creative boosting you and your family’s veggie intake…it’s a lot easier than you think!

For more ideas to add veggies into your family meals, check out these articles:

When Pizza Speaks Louder Than Words

Spaghetti Squash 101

Mexican Cauliflower Rice

 

REFERENCES

Dagfinn Aune, Edward Giovannucci, Paolo Boffetta, Lars T. Fadnes, NaNa Keum, Teresa Norat, Darren C. Greenwood, Elio Riboli, Lars J. Vatten, Serena Tonstad; Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality–a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol 2017 dyw319. doi: 10.1093/ije/dyw319

Imperial College London News, Eating more fruits and vegetables may prevent millions of premature deaths, by Kate Wighton,23 February 2017

http://www3.imperial.ac.uk/newsandeventspggrp/imperialcollege/newssummary/news_22-2-2017-16-38-0 

 

DISCLOSURE: This post contains affiliate links.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

 

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Health
Kitchen Creations: Basil 101

Basil is a highly fragrant herb well known in Italian cooking, but it’s uses and benefits exceed the pot of marinara sauce or your favorite pesto.  It is very easy to grow and even easier to add to your favorite dishes, soups, beverages and even desserts!

There are more than 40 different types of basil, each having its own distinct flavor profile, appearance and nutrient profile.  Like most other types of plants, basil contains antioxidant rich oils that boast some surprising benefits.  While some cultivars, like Holy Basil, are more researched than others, the inclusion of fresh basil into your meals will not only add robust flavor and aroma but a handful of health perks.

  • Contains flavanoids compounds that protect cells and fight free radical damage

  • May also provide some anti-bacterial properties (thank you flavanoids!)

  • Carries anti-inflammatory compounds in its unique essential oils

  • Includes cancer-fighting nutrients and properties

  • Antioxidants like Vitamin A help prevent cholesterol from oxidizing and creating fatty build-up in your arteries

So, how much fresh basil do you need to add to meals in order to obtain the health benefits? That part is a bit unclear and there are no known established recommendations.  BUT, we do know that fresh basil and other herbs and spices are rich in antioxidants and virtually calorie free.  

AND…

Half a cup of fresh basil also boasts:

~100% Vitamin K

~25% Vitamin A

~12% Manganese

~10% Copper

 

But there’s more…basil contains about 10 different vitamins and minerals for only 3 calories!  You have nothing to lose and only vibrant flavor and added nutrition to gain!

While you may find dried basil easy and convenient to use, most of the researched benefits point to the essential oils which are mostly removed during the drying process.  Choose fresh whenever possible.

Growing basil is easier than you think, even if you are no expert gardener (like me!).  Basil is in season during warm summer months and buying the actual plant is always much more cost effective than buying containers of picked basil in the grocery store.  Look for plants with vibrant green and glossy leaves without blemishes.  

Picking leaves throughout the summer actually encourages more growth, so keep on eating!  Make sure your plant is able to get partial sun and the soil is able to drain well.  Water when the topsoil appears dry, but avoid watering the leaves.  If it begins to flower, you can pinch off the flowers so that the plant is able to give proper nourishment to the leaves instead of flowers.

And that’s about all there is to it!!  Now, go get a basil plant and let the cooking begin!

A few ways to add fresh basil into your kitchen creations:

Classic Pesto- If you haven’t ever made pesto, you don’t know what you are missing!  This is the best pesto recipe and so very simple!  You will amazed at how fresh and flavorful it is!

Cashew and Basil Chicken Lettuce Wraps- An absolutely delicious meal your whole family will enjoy and is incredibly quick to make!  The basil amps up the flavor of traditional lettuce wrap recipes.

Roasted Roma Tomatoes with Feta and Basil- An eye-catching side dish that will impress dinner guests and on weeknights please those at the family dinner table

Pizza– We love to top homemade pizza with fresh chopped basil after cooking.  It adds gourmet flavor in a matter of seconds!

Caprese Salad– Vine-ripe tomatoes, creamy mozzarella, fresh-picked basil and a dash of balsamic vinegar and olive oil.  A delightful brunch, lunch or course for a fancy dinner party.  So simple, but absolutely scrumptious!

Orange Basil Infused Water– Who says water is boring!  Try with sparkling water for a refreshing summer beverage!

Summertime Fruit Salad– Maybe fruit and fresh basil is a bit unexpected but don’t knock it until you try it!  You might be surprised!

 

REFERENCESBaliga MS, Jimmy R, Thilakchand KR, Sunitha V, Bhat NR, Saldanha E, Rao S, Rao P, Arora R, Palatty PL. “Ocimum sanctum L (Holy Basil or Tulsi) and its phytochemicals in the prevention and treatment of cancer.” Nutr Cancer. 2013;65 Suppl 1:26-35. doi: 10.1080/01635581.2013.785010. Jennnifer Molnar. “FROM LAB TO LUNCH: BASIL” http://www.precisionnutrition.com/wp-content/uploads/2009/11/from-lab-to-lunch-basil.pdf 

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Life
Happy Mother’s Day!

For all that you do that goes unnoticed. For all that you give, sacrificially and without strings attached. For the greatness of your love that gushes out of your being. You are Chosen.  You are Known.  And, You are CELEBRATED!! Cheering and honoring all of you MOMS today!  

Love, ~Jennifer 

Her children arise and call her blessed; her husband also, and he praises her:  “Many women do noble things, but you surpass them all.”  Proverbs 31:28-29 (NIV)

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Faith Life
Gifts for Mom Inspired by Her Love Language

Do you remember THAT gift?  The one that will forever be etched in your heart and mind?  The gift that exceeded thoughtful and spoke directly to a deep place in your soul?  Well, I love giving those kinds of gifts.  I get the biggest thrill knowing that I didn’t just give a gift that was practical, functional or even on someone’s list, but I found the perfect idea that would never be forgotten.

Not every gift we give will have that depth of meaning to the other person. In fact, there is really no telling what they exactly think about it.  BUT, we can be purposeful, intentional and heartfelt giving to Mom this year.

As you think about your mom and what might make her glow with warmth and appreciation, consider choosing a gift that fits her love language.  We don’t all love and appreciate the same gifts because we all speak our own love language.  Gary Chapman claims there are 5 ways individuals speak and express love:

  • Words of Affirmation
  • Acts of Service
  • Quality Time
  • Gift Giving
  • Physical Touch

Chapman’s book, The 5 Love Languages, completely changed the way I loved and showed appreciation towards my husband, family and friends. Although I read his book over a decade ago, the understanding I received has allowed me to implement the principles into my everyday life.  If you are unsure of your mom’s love language, this article may help you uncover how she tends to give and receive love so that you can speak directly to her heart.

Once you have identified her love language or the top few you see in her, then you can get creative in choosing a gift that she will love!

Here are a few ideas to help you speak love to the very person who gave you life.

 

Words of Affirmation

Write a Special Poem, Song or Record a Memorable Story that Shares How Your Mom has Influenced Your Life 

Individuals who thrive on words of affirmation love specific details about why you love them. General words like “amazing” or “terrific” or “loving” don’t carry as much weight as when the words share reasons, examples, specific moments or memories.  You don’t need to be a wordsmith.  Just write a note or memory straight from your heart.  To make this gift a bit more classy, frame your note or poem with a matte so that Mom can read it frequently.

Words of Affirmation Jar

Share encouraging quotes, scriptures, short memories, and words of gratitude on small pieces of paper.  Fold them up and put them in a glass mason jar (like these).  The few times I have given this type of gift it made the person light up with excitement!  This is a great gift for several kids to give Mom because everyone can add their own messages and sign them. Mom can read them all at once or savor them day by day…however she pleases.  I guarantee she will read them over and over.

Meaning of Her Name

What does your mom’s name mean?  Where is the origin?  Research the meaning(s) of her name, type it out and put it in a frame.  We love this book because it gives a spiritual connotation and scriptural reference as well.  It is a beautiful way to celebrate Mom in all her fullness.

 

Acts of Service

Car Wash

Grab your cleaning gear and get to work OR grab her keys and take the Mom-mobile for a spin through the car wash.  Want to take it to another level?  Get her car detailed.  Serving her by washing her car will speak volumes!  Make it sparkle!

Make her Favorite Meal

Brunch or breakfast in bed seems to be the common Mother’s Day tradition, but instead of following suit, consider her favorite meal or recipe. This could mean making a dish from scratch or taking her to her favorite restaurant or even ordering take out. The blessing is that you thought it through, planned it out and made it happen.

Clean the House

Moms clean-up every day.  There are no days off, not even “sick days”.  If your mom’s love language is acts of service, cleaning her house (yourself or hiring someone) demonstrates love to her in a BIG way.  Don’t forget the nooks and crannies, floor boards, and underneath the couch!

 

Quality Time

Take Mom on an Adventure

Where has your mom talked about going but hasn’t made it there yet? Plan an outing that allows her to explore this place with you.  Add in a surprise or 2 that keeps the anticipation mounting.  Make sure to take some selfies with Mom!

Do Your Mom’s Favorite Hobby With Her

Does your mom love to paint?  Maybe she has an eye for decor shopping! Does your mom have a favorite dance or aerobic class?  Is your mom a mean card shark?!  She may not do these hobbies often, but it doesn’t mean she has lost her love.  Do it with her!  Show her that regardless of your personal interest in the activity, you are interested in spending time with her and that is most important to you.

Enjoy a Warm or Cold Beverage in Her Favorite Place

For those who thrive on quality time, your mere presence shows you care. Make sure to engage in conversation and be an active listener instead of simply allowing her to talk.  If needed, plan questions to ask in advance just in case engaging conversation isn’t your strength.  Put away electronic distractions and commit to eye contact.  Maybe she adores going to the park, walking around the lake or simply sitting on her porch swing.  For quality timers, the place adds to the ambiance, but the company, that’s what makes their heart sing!

 

Gift Giving

A Special Framed Photo

Grab your phone or camera and find the best picture of you and your mom.  It could be recent or old.  The more story behind it the better. Enlarge it, frame it and give it.  We capture so many photos with our electronics but turning these memories into visible art that can be placed on a side table or hung on the wall becomes the gift that keeps on giving. That picture will warm her heart every time she passes by.

Give a Donation to Her Favorite Charity

Does your mom volunteer or invest her time at a non-profit or service organization?  Maybe she has a heart for a missions organization or agency that rescues girls from trafficking?  Honor your Mom and her efforts by giving a monetary gift in her name.  This simple act of generosity honors what she values.

Plan an Experience

Stuff eventually loses value, gets old, dirty, and worn.  But an experience, that creates a memory for a lifetime!  Consider her bucket list or ideas she has dreamed about.  If she hasn’t given any hints, then do the thinking for her and consider her current interests.  Some moms might be thrilled to go zip lining or parasailing, while other moms might love to take a stained glass art class.  Some moms might love to go on a girls weekend to a nearby city, see a show and eat some amazing food.  But you need not look far for a good adventure, there is one just waiting outside your back door.  Create a memory with her she won’t soon forget!

 

Physical Touch

A Really Good Hug

Do you know how to give a really good hug?!  Not those side hugs or pats on the back, but a squeeze that says, “I love you, Mom”?  Well, if not, now is the time to practice because individuals who need physical touch value hugs more than you can imagine!  Even if you aren’t the feely-touchy type, this one act speaks volumes of love.

Massage

Create a coupon for three, 15-minute chair massages to be redeemed at any time.  Or, buy a gift card to a local spa for a luxurious massage.  Either way, you can meet this emotional need for love through the physical act.

Pedicure or Manicure

Pamper your Mom with a foot massage and pretty nails.  Grab a gift certificate to her favorite spa or nail salon.

 

Mother’s Day is an opportunity to speak to your mom in her love language and share just how much she means to you.  She is a true gift.  Your thoughtful expression of love is one meaningful way to celebrate her.

 

TRUTH: Her children respect and bless her; her husband joins in with words of praise: “Many women have done wonderful things, but you’ve outclassed them all!”

Proverbs 31:28-29 (MSG)

 

DISCLOSURE: This post contains affiliate links.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

 

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Life
Who Are You Becoming…In the Middle?

What is the difference between a journey and an adventure?  To me, a journey sounds long, hard, grueling, and draining while an adventure sounds mysterious, exciting, fun and freeing.  What if we took the view of an adventure as we move towards our weight and health goals?  Is it possible to make the process fun?  Or at least, not a dread?  Is it possible to change the course of our health without feeling deprived?  I think that a lot of weight loss and nutrition books attempt to combine a formula for success, bottle it up and sell “easy.”

Or at least, not a dread?  Is it possible to change the course of our health without feeling deprived?  I think that a lot of weight loss and nutrition books attempt to combine a formula for success, bottle it up and sell “easy.”

The problem I see so often is that these messages rarely highlight the adventure. They identify the problem (a slow metabolism, processed foods, lack of strength training, hormone dysfunction, etc.) and then they sell the dream of ideal health, body image, and longevity.  But what about the middle?  What about the change in how we relate to ourselves and food? What if the most important part is in the middle?

What I have found to be true through nutrition practice and in my own life is learning to be content today while walking toward tomorrow.  Learning to be satisfied when the scale isn’t changing, when the old pair of skinny jeans still don’t fit, and when struggling with self-confidence.  Persevering through the valley– it is a lot harder than expected.  But, that’s where most of life happens… in the valleys.  That’s where mental muscle is formed and strengthened.  The valley is what makes the mountain peaks worth the climb.

The brilliant motivational speaker, Zig Ziglar, believes, “What you get by achieving your goals is not as important as what you become by achieving your goals.”

Achievement vs Becoming

Essentially, the lessons we learn along the way add tremendous value to our lives. They make us what we are and what we become.  We are better people because we kept going, pressed on, and didn’t give up, NOT because we reached the goal. This sounds good in theory but can be a lot harder to grapple with.  We just love results.

After years of working with patients and clients for weight loss/management, diabetes management and more, the idea of being patient through the process is not a popular one.  People want to know what they can do now, today, to see change.  Sure, they all claimed they wanted a better quality of life, but the scale and measurements showed them how close they were to accomplishing a goal, and provided a timeline to predict future accomplishments.

There is nothing wrong with tracking progress and celebrating victories, on the scale or elsewhere, but what if we celebrated the treasures and lessons learned today?  How can we look at today as a fun adventure and day worth remembering?

During my senior year in high school, there were several very bright students, all vying for the top 2 spots and the honor of speaking at our commencement ceremony.  I was always a hard worker but I was quite aware that several students had higher SAT and ACT scores.  If only I had a picture of my face the day I learned that I had earned the title Valedictorian.  Stunned.  Shocked.  In disbelief.

As humbled and excited as I was to stand before my fellow classmates and faculty giving my speech, I am more proud of the long nights in my room studying for exams; the writing, editing, rewriting and revised papers I worked on for hours to find just the exact words; the times I stayed after class to get help from an instructor; the detailed notes I took, questions I asked and thoughts I pondered. Those moments strengthened my mental stamina.  A lot of fun was mixed in with hard work.  Those moments developed “perseverance; and perseverance, character; and character, hope.  And hope does not disappoint.”  (Romans 5:4-5)

That is one experience that has shaped who I am.  How many times I have drawn upon the perseverance I developed during those long school days to accomplish a goal now as an adult.  If I did it then, I can do it now, right?

How do we live today well while aspiring towards dreams with intention and perseverance?  One tool I have used with patients and personally is developing positive goals.  I define these as goals that focus on adding quality to life.  In the health arena, people often create plans and goals that eliminate, remove, and disallow.  Instead, consider what you will add to boost the quality of your life.

Here are a few examples…

Instead of: Reduce or eliminate sugar-sweetened beverages.

Positive goal: I will drink 64-100 ounces of water per day to hydrate, lubricate joints, and keep me from snacking when I am not hungry before I drink any other liquids.

Instead of: Reduce excess calories from eating lunch out.

Positive goal: Plan and prep weekday lunches at the beginning of the week so that I can eat nourishing foods that will keep me alert and energized when I am hungry.

Instead of: Stop eating processed foods.

Positive goal: I will chop fresh produce at the beginning of each week and have them available in the frig so that when I am hungry for a snack, I have healthy options.

By changing the tone and focus of the goal, you eliminate negative language that leaves us feeling deprived.  It is not about what we can’t (or shouldn’t) do but what we can do and what makes us feel great about ourselves and our bodies.

Positive goals should make you feel empowered.  You always have a choice. Choosing the behavior that makes you feel great adds momentum as you work towards your long-term goals. It takes the arduous journey and turns it into a pleasing adventure. Everyone has to go through the middle to reach the results they want.  Some adventures are fast pace and other a bit slow.  I believe that all can be amazing experiences.

What do you want to become along your adventure?  How can this goal make you great?

 

TRUTH: Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.

Galatians 6:9 (NIV)

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Recipes
Mexican Cauliflower Rice

Whether you are celebrating Cinco de Mayo, cooking your family’s favorite tex-mex dinner or are looking for an easy vegetable side for grilled chicken, this Mexican Cauliflower Rice is a winner!  It packs a punch of flavor but only has 4 ingredients!

This recipe is a great light side dish to go alongside some heavier Tex-Mex favorites like enchiladas, tacos or Mexican lasagna.  This makes it a whole lot easier to make half your plate veggies and keep your meal balanced!

While the ease, flavor, and simplicity of this recipe are what make it irresistible, including cauliflower in your diet is one more way to treat your body well.  Just 1 cup of cauliflower supplies your body with about ¾ of your daily needs for vitamin C.  It also contains glucosinolates, those sulfur-scented compounds, which help the body detox (naturally!!). Research shows that these compounds appear to help prevent certain types of cancer.

Now go get cooking…but it won’t really take you that long!

Mexican Cauliflower Rice

Jennifer Hunt, RDN, LD
Print Recipe
Servings 4

Ingredients
  

  • 12 oz frozen or fresh riced cauliflower
  • ¾ cup salsa mild, medium or hot– your preference
  • ½ tsp cumin
  • ¼ tsp chili powder
  • Salt and pepper to taste

Instructions
 

  • Preheat large nonstick skillet on medium high heat. Add in frozen riced cauliflower and cook, stirring occasionally until all the water has evaporated. Cauliflower will begin to slightly brown on the edges. Stir in salsa and seasonings and stir to combine. Taste and adjust seasonings if desired.
  • Serve warm as is or with a sprinkle of fresh chopped cilantro, avocado, salsa or dollop of plain low fat yogurt/sour cream.  Makes 4 servings (about 3/4 cup).

Notes

This recipe can easily be doubled, just make sure to use a very large non-stick frypan.
Nutrition per Serving
Calories 43; Total Fat 0g; Saturated Fat 0g; Cholesterol 0mg; Sodium 327mg; Carbohydrate 9g; Dietary Fiber 4g; Sugar 4g (Added Sugar 0g); Protein 2g. 

Round 2 Recipe: Tex-Mex Lunch Bowl

Combine ¾ cup Mexican Cauliflower Rice with ½ cup drained black beans- warm through.  Top with shredded cheddar, avocado, low-fat yogurt and/or cilantro! For an extra protein punch, add sliced chicken!

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