So why are these kugelettes good for you? Broccoli is a cruciferous vegetable — one of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer. Cruciferous vegetables have compounds called glucosinolates. Non-cruciferous vegetables do not not have glucosinolates. These compounds KILL carcinogens before they can damage our DNA and prevent healthy cells from turning into cancerous cells. They provide vitamin A, B6, C, K, folic acid, potassium, maganese and iron. Some other cruciferous vegetables are kale, bok choy, cauliflower and brussels sprouts. This dish also contains onions, which help to regulate blood sugar levels. This, in turn, reduces insulin secretion and IGF (insulin-like growth factors), and thus the growth of cancer cells.

I made one pan of regular sized muffins and one pan of mini-muffins for the kids. If you do not want to make a pan of mini-muffins, you can fit all of the batter into one 12 serving muffin pan. These muffins would be great for breakfast, lunch, snack or a side-dish. They are really full of flavor!

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Broccoli Kugelettes

Prep Time: 20 minutes

Cook Time: 35 minutes

Total Time: 55 minutes

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Ingredients

• 1 lb package chopped broccoli or spinach, thawed
• 3 tbsp coconut oil
• 1 onion, diced
• 2 large carrots, shredded
• 1 medium zucchini, shredded
• 4 eggs
• 3/4 cup almond flour
• 1 1/2 tsp Himalayan pink salt
• 1/4 tsp black pepper

Instructions

1. Preheat oven to 350°F.
2. Chop broccoli. (If using spinach, squeeze out excess liquid)
3. Heat oil in a large skillet on medium heat. Add onion and sauté until translucent, 5-7 minutes.
4. Add carrots and zucchini to skillet. Cook on medium heat for 10 minutes, stirring occasionally.
5. Add broccoli and mix well. Set aside to cool.
6. In a large bowl, beat eggs together with almond flour until smooth. Add cooled vegetable mixture, salt and pepper; mix well.
7. Spoon mixture into paper-lined muffin pans.
8. Bake until firm and golden, about 35 minutes.
9. Refrigerate any leftovers. Would be a great addition to a school lunch!
10. Enjoy!

Notes:

Purchase organic ingredients if possible.

Broccoli Kugelettes

• 1 lb package chopped broccoli or spinach, thawed
• 3 tbsp coconut oil
• 1 onion, diced
• 2 large carrots, shredded
• 1 medium zucchini, shredded
• 4 eggs
• 3/4 cup almond flour
• 1 1/2 tsp Himalayan pink salt
• 1/4 tsp black pepper

1. Preheat oven to 350°F.
2. Chop broccoli. (If using spinach, squeeze out excess liquid)
3. Heat oil in a large skillet on medium heat. Add onion and sauté until translucent, 5-7 minutes.
4. Add carrots and zucchini to skillet. Cook on medium heat for 10 minutes, stirring occasionally.
5. Add broccoli and mix well. Set aside to cool.
6. In a large bowl, beat eggs together with almond flour until smooth. Add cooled vegetable mixture, salt and pepper; mix well.
7. Spoon mixture into a paper-lined muffin pan.
8. Bake until firm and golden, about 35 minutes.
9. Refrigerate any leftovers. Would be a great addition to a school lunch!
10. Enjoy!

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“When you know better, you do better.”

We eat cauliflower at least once a week, cauliflower mash is my favorite. Cauliflower is a cruciferous vegetable — one of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer. Cruciferous vegetables have compounds called glucosinolates. Non-cruciferous vegetables do not not have glucosinolates. These compounds KILL carcinogens before they can damage our DNA and prevent healthy cells from turning into cancerous cells. They provide vitamin A, B6, C, K, folic acid, potassium, maganese and iron. Some other cruciferous vegetables are broccoli, kale, bok choy and brussel sprouts.

Fresh ground black pepper is best for this recipe. When pepper is ground it immediately starts losing the flavor and aroma of its volatile oils, so it should be ground just before using. Keep a pepper mill  near the store that you can reach for whenever you need it.

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Roasted Cauliflower

Prep Time: 5 minutes

Cook Time: 40 minutes

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Ingredients

• 1 head of cauliflower
• 3 tbsp ghee (melted)
• Himalayan pink salt and pepper to taste

Instructions

1. Preheat oven to 375 °F.
2. Chop cauliflower into florets.
3. Place florets onto foil lined baking sheet.
4. Pour ghee over cauliflower and toss until evenly coated.
5. Season with salt and pepper.
6. Roast for 40 minutes or until cauliflower begins to brown.

Roasted Cauliflower

1 head of cauliflower
3 tbsp ghee (melted)
Himalayan pink salt Salt and black pepper to taste

1. Preheat oven to 375 °F.
2. Chop cauliflower into florets.
3. Place florets onto foil lined baking sheet.
4. Pour ghee over cauliflower and toss until evenly coated.
5. Season with salt and pepper.
6. Roast for 40 minutes or until cauliflower begins to brown.

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“When you know better, you do better.”

Butternut squash is rich in dietary fiber, vitamin C, vitamin A and beta-carotene. It is also a good source of important minerals as well, especially magnesium, manganese, iron, copper, potassium, calcium, phosphorus and zinc. We use butternut squash in dishes we used to use potatoes in because it is far higher in antioxidant content and most vitamins and minerals that potatoes. It also has more fiber and less calories. The nutrition in butternut squash makes it a far more healthy food than potatoes in just about every measurement. Whether roasted, steamed or mashed, it makes a great tasting replacement.

Look for rock-hard specimens that feel heavy for their size with dull rinds (the glossy ones might appeal to your aesthetic, but it means the squash is either very young or has been waxed to extend its shelf life). If the shell isn’t super hard or the skin scrapes off easily with your fingernail, the squash is either before or after its prime. If the stems are attached, dry and corky ones indicate full maturity and a good choice. Look for smooth, unblemished skin. Your butternut squash will keep for a considerable time in a dry, dark place – ranging from 1-4 months. Don’t store  your squash whole in the fridge or the freezer – but cut it into small pieces first. Otherwise it will turn to highly unsavory mush. (Source)

Here are instructions on how to peel and cut a butternut squash. If you don’t have a lot of time to prep this dish, many stores sell pre-cut butternut squash, which will save you time. The pre-cut squash will likely not be organic, however butternut squash is not among the most pesticide-laden foods according to the Environmental Working Group. Thus, it would not be the end of the world if you purchased conventional butternut squash :).

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Slow Cooker Butternut Squash

Prep Time: 20 minutes

Cook Time: 6 hours

Total Time: 6 hours

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Ingredients

• 1 butternut squash
• 1/3 cup apple juice (fresh squeezed is preferable)
• 1/4 cup ghee or organic butter
• 1/2 tsp cinnamon
• Himalayan pink salt (any salt will work)

Instructions

1. Pour apple juice in slow cooker. If you have a juicer, the juice of one large apple is sufficient.
2. Place butternut squash cubes in slow cooker.
3. Melt ghee/butter. Stir in cinnamon.
4. Pour over butternut squash.
5. Cook on low for 6 hours.
6. Sprinkle generously with salt.
7. Enjoy!

Slow Cooker Butternut Squash

• 1 butternut squash
• 1/3 cup apple juice (fresh squeezed is preferable)
• 1/4 cup ghee or organic butter
• 1/2 tsp cinnamon
• Himalayan pink salt (any salt will work)

1. Pour apple juice in slow cooker. If you have a juicer, the juice of one large apple is sufficient.
2. Place butternut squash cubes in slow cooker.
3. Melt ghee/butter. Stir in cinnamon.
4. Pour over butternut squash.
5. Cook on low for 6 hours.
6. Sprinkle generously with salt.
7. Enjoy!

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“When you know better, you do better.”

This recipe is a modification of Ina Garten’s Orange-Honey Glazed Carrots. I was thumbing through one of her recipe books and saw the recipe, but I was not feeling the orange, so I left it out. If you like orange with your carrots, simply add 1 tsp grated orange zest and 1/2 cup freshly squeezed orange juice to the pan and simmer uncovered for about 5 minutes as a last step for this recipe.

Why should we eat carrots? For starters, one medium carrot contains 204 percent of your daily recommended value of vitamin A. Carrots are also a good source of vitamins K and C. Vitamin K maintains your blood’s ability to clot. It also contributes to bone strength and kidney health. One medium carrot also contains 6 percent of your daily value of vitamin C, which is associated with a healthy immune system and strong teeth and gums. Vitamin C can also help your body absorb iron from plant foods and can help combat free radicals. Lastly, one carrot contains 400 mg of potassium. The Institute of Medicine recommends that all adults consume 4,700 milligrams of potassium a day. Potassium may help reduce your risk of stroke, high blood pressure and anxiety. It helps to control your metabolism and improves the health of your muscles, heart and nervous system. Potassium also regulates electrolyte absorption and is necessary for proper hydration. (Source)

I used raw honey for this recipe. When purchasing your honey, raw unprocessed honey is a good choice. 75% of all honey sold in stores contains no honey at all. A comprehensive investigation conducted by Food Safety News (FSN) has found that the vast majority of so-called honey products sold at grocery stores do not contain any pollen, which means they are not real honey. “Raw honey is thought to have many medicinal properties,” says Kathy Egan, dietitian at College of the Holy Cross in Worcester, Mass.  ”Stomach ailments, anemia and allergies are just a few of the conditions that may be improved by consumption of unprocessed honey.”

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Glazed Ginger Carrots

Prep Time: 10 minutes

Cook Time: 20 minutes

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Ingredients

• 2 pounds carrots, peeled
• 2 tbsp ghee
• 2 tbsp raw honey
• Himalayan pink salt
• 1 tsp minced fresh ginger
• 1/2 tsp ground black pepper

Instructions

1. Cut the carrots diagonally in 1-inch-thick slices. You should have about 5 cups of carrots.
2. Place 1/2 cup water, ghee, honey, 1 tsp salt, and ginger in a large sauté pan and bring to a boil.
3. Add the carrots, cover, and simmer over medium-low heat for 5 minutes.
4. Remove the lid and continue to cook for 10 to 15 minutes, until all the water has evaporated.
5. Add the pepper and 1/2 tsp of salt, to taste.
6. Enjoy!

Glazed Ginger Carrots

• 2 pounds carrots, peeled
• 2 tbsp ghee
• 2 tbsp raw honey
• Himalayan pink salt
• 1 tsp minced fresh ginger
• 1/2 tsp ground black pepper

1. Cut the carrots diagonally in 1-inch-thick slices. You should have about 5 cups of carrots.
2. Place 1/2 cup water, ghee, honey, 1 tsp salt, and ginger in a large sauté pan and bring to a boil.
3. Add the carrots, cover, and simmer over medium-low heat for 5 minutes.
4. Remove the lid and continue to cook for 10 to 15 minutes, until all the water has evaporated.
5. Add the pepper and 1/2 tsp of salt, to taste.
6. Enjoy!

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Eat Better. Feel Better.

A main component of this dish is red cabbage, which belongs to the cruciferous, or Brassica, family that includes broccoli, turnips and Brussels sprouts. Cruciferous vegetables are the only source of sulfur-containing compounds called glucosinolates that are responsible for their bitter flavor. Glucosinolates are digested into isothiocyanates that reduce inflammation and fight bacteria. The red pigment comes from a flavonoid, cyanidin, that functions as an antioxidant. Both cyanidin and the isothiocyanates prevent some types of cancer by stopping the growth of cancer cells, inhibiting enzymes that activate carcinogens and helping cells repair damage caused by carcinogens. In April 2012, Vanderbilt University Medical Center released research results showing that breast cancer survivors who ate more cruciferous vegetables reduced their risk of dying by 62 percent. (Source)

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Mango Slaw

Prep Time: 20 minutes

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Ingredients

• 2 tsp red wine vinegar
• 2 tbsp olive oil
• juice of 2 limes
• 1/2 tsp garlic, minced
• 1/8 tsp black pepper
• 2 cups red cabbage, thinly sliced
• 2 cups romaine lettuce, chopped
• 1 mango, peeled, pitted and chopped
• 1 cups cucumbers, peeled, seeded and chopped

Instructions

1. Combine vinegar, olive oil, lime juice, garlic, and black pepper in a small bowl.
2. Mix all other ingredients in a large bowl.
3. Pour liquid over the slaw, tossing to mix.
4. Cover and chill for at least 1 hour.
5. Enjoy!

Mango Slaw

2 tsp red wine vinegar
2 tbsp olive oil
juice of 2 limes
1/2 tsp garlic, minced
1/8 tsp black pepper
2 cups red cabbage, thinly sliced
2 cups romaine lettuce, chopped
1 mango, peeled, pitted and chopped
1 cups cucumbers, peeled, seeded and chopped

1. Combine vinegar, olive oil, lime juice, garlic, and black pepper in a small bowl.
2. Mix all other ingredients in a large bowl.
3. Pour liquid over the slaw, tossing to mix.
4. Cover and chill for at least 1 hour.
5. Enjoy!

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– Eat Better. Feel Better.

Cauliflower is a cruciferous vegetable — one of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer. Cruciferous vegetables have compounds called glucosinolates. Non-cruciferous vegetables do not not have glucosinolates. These compounds KILL carcinogens before they can damage our DNA and prevent healthy cells from turning into cancerous cells. They provide vitamin A, B6, C, K, folic acid, potassium, maganese and iron. Some other cruciferous vegetables are kale, bok choy, brussel sprouts and broccoli.

Another reason this dish is so good for you and your taste buds is because it is full of garlic. Garlic is one of the oldest medicinal herbs (prescriptions for garlic are found on Sumerian tablets from 3000 B.C.). When Russian soldiers in World War II suffered a shortage of antibiotics, they used garlic to such an extent it was called “the Russian penicillin.” The sulfur compounds in garlic and onions promote apoptosis (cell death) in colon, breast, lung, and prostate cancer, as well as in leukemia. Epidemiological studies suggest a reduction in kidney and prostate cancer in people who consume the most garlic. Moreover, garlic and onions help to regulate blood sugar levels. This, in turn, reduces insulin secretion and IGF (insulin-like growth factors), and thus the growth of cancer cells.

I hope this dish helps you to get some veggies into yourself and your family!

Recipe courtesy of Nom Nom Paleo.

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Cauliflower Mash

Prep Time: 10 minutes

Cook Time: 15 minutes

Number of servings: 6

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 1 large head cauliflower
• 5 large cloves garlic
• Salt
• 2 tablespoons ghee
• ¼ teaspoon freshly ground nutmeg
• Freshly ground black pepper to taste (When pepper is ground it immediately starts losing the flavor and aroma of its volatile oils, so it should be ground just before using. Keep a pepper mill near the stove that you can reach for whenever you need it.)

Instructions

1. Fill a large (6-quart) stock pot with an inch or two of water.
2. Put the pot on a burner set on high.
3. Place a steamer insert into the pot, and put on the lid.
4. While waiting for the water to boil, wash and trim a large head of cauliflower and cut up the florets and stem.
5. Once the water in the pot is boiling, throw in the stems, florets, and all of the garlic. Salt everything liberally and cook for approximately 10-15 minutes, until the cauliflower is super soft.
6. Place everything into a colander and let it drain.
7. Dump everything into a food processor (fitted with the steel knife), and added some fresh cracked pepper, nutmeg, and ghee.
8. Process everything until smooth.
9. Enjoy!

Cauliflower Mash

• 1 large head cauliflower
• 5 large cloves garlic
• Salt
• 2 tablespoons ghee
• ¼ teaspoon freshly ground nutmeg
• Freshly ground black pepper to taste (When pepper is ground it immediately starts losing the flavor and aroma of its volatile oils, so it should be ground just before using. Keep a pepper mill near the stove that you can reach for whenever you need it.)

1. Fill a large (6-quart) stock pot with an inch or two of water.
2. Put the pot on a burner set on high.
3. Place a steamer insert into the pot, and cover.
4. While waiting for the water to boil, wash and trim a large head of cauliflower and cut up the florets and stem.
5. Once the water in the pot is boiling, throw in the stems, florets, and all of the garlic. Salt everything liberally and cook for approximately 10-15 minutes, until the cauliflower is super soft.
6. Place everything into a colander and let it drain.
7. Pour everything into a food processor (fitted with the steel knife), and added some fresh cracked pepper, nutmeg, and ghee.
8. Process everything until smooth.
9. Enjoy!

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– Eat Better. Feel Better.

This is what I like to call an “eyeball” recipe. You can use as much broccoli, cauliflower, garlic and bacon to accommodate as many people as you need to. If you really like bacon, add more bacon! If you prefer broccoli over cauliflower, just use broccoli or vice versa. When coating with olive oil, pour enough so everything is very lightly coated. There was very little to clean up from making this dish. I had a cutting board and knife to clean. I lined the baking sheet with foil, thus did not have to wash it.

So why is this dish good for you? Broccoli and cauliflower are cruciferous vegetables — one of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer. Cruciferous vegetables have compounds called glucosinolates. Non-cruciferous vegetables do not not have glucosinolates. These compounds KILL carcinogens before they can damage our DNA and prevent healthy cells from turning into cancerous cells. They provide vitamin A, B6, C, K, folic acid, potassium, maganese and iron. Some other cruciferous vegetables are kale, bok choy and brussel sprouts.

Garlic is one of the oldest medicinal herbs (prescriptions for garlic are found on Sumerian tablets from 3000 B.C.). When Russian soldiers in World War II suffered a shortage of antibiotics, they used garlic to such an extent it was called “the Russian penicillin.” The sulfur compounds in garlic and onions promote apoptosis (cell death) in colon, breast, lung, and prostate cancer, as well as in leukemia. Epidemiological studies suggest a reduction in kidney and prostate cancer in people who consume the most garlic. Moreover, garlic and onions help to regulate blood sugar levels. This, in turn, reduces insulin secretion and IGF (insulin-like growth factors), and thus the growth of cancer cells.

I love adding bacon to recipes, but one thing to steer clear of is sodium nitrite and sodium nitrate, which is found in a lot of lunch meats, bacon, sausage, and hot dogs. It is a salt that helps to prevent bacterial cultivation of foods and makes them appear fresh.  It can lead to formation of cancer-causing molecules that can result in tumor formation. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources (Source).

We ate this dish for lunch and paired it with watermelon, which is an excellent source of vitamin A (eye health), C (immune system support), B6 (helps brian function) and potassium (helps lower risk of high blood pressure). Watermelon also has more lycopene than any other fruit or vegetable which can help protect your skin from sun damage. Other good sources of lycopene include tomatoes, red and pink grapefruit, and guava.

Lycopene acts as a powerful antioxidant by scavenging reactive oxygen species, which are aggressive chemicals always ready to react with cell components, causing oxidative damage and loss of proper cell function. Scientists have found that lycopene in the diet correlates with reduced incidence of certain types of cancer. And lycopene levels in fat tissue—an indicator of lycopene consumption—have been linked with reduced risk of myocardial infarction (heart attack). (Source)

Lastly, watermelon is an excellent source of the amino acid citrulline; not only are watermelon’s citrulline stores abundant–they’re also readily usable. The human body uses citrulline to make another important amino acid—arginine—which plays a key role in cell division, wound healing and the removal of ammonia from the body. (Source)

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Roasted Broccoli, Cauliflower & Garlic with Bacon

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Ingredients

• 1 head cauliflower, cut into small florets
• 1 head broccoli, cut into small florets
• 8 cloves garlic, halved
• 8 strips bacon, cut into bite sized pieces
• 1 tbsp olive oil

Instructions

1. Preheat oven to 375F.
2. Line a baking sheet with foil.
3. On a baking sheet, toss together the broccoli, cauliflower, garlic, bacon and olive oil.
4. Roast for 25 minutes until bacon is crisp.
5. Enjoy!

Notes:

Purchase organic broccoli and cauliflower if possible.

Roasted Broccoli, Cauliflower & Garlic with Bacon

1 head cauliflower, cut into small florets
1 head broccoli, cut into small florets
8 cloves garlic, halved
8 strips bacon, cut into bite sized pieces
1 tbsp olive oil

1. Preheat oven to 375F.
2. Line a baking sheet with foil.
3. On a baking sheet, toss together the broccoli, cauliflower, garlic, bacon and olive oil.
4. Roast for 25 minutes until bacon is crisp.
5. Enjoy!

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Eat Better. Feel Better.

The mushrooms were my favorite part of the meal. Portobello mushrooms are available year round. They have a rounded, earthen tan flat cap with near black gills on their underside. Their stem is thick, white and edible. Their flavor is rich and their texture is meaty, which they retain even after cooking.

Of all the earth’s natural substances, mushrooms are among the most medicinal.  Consuming mushrooms regularly has been associated with decreased risk of breast, stomach and colorectal cancers. Two compounds in mushrooms are terpenoids and polyaccharides. Terpenoids are potent antiviral, antibiotic and anti-inflammatory agents. Polyaccharides are chainlike sugars that enhance the immune system and may help the body fight cancerous tumors. All mushrooms are low in fat and are a good source of B vitamins — including folate, which protects against birth defects and may prevent heart disease — as well as fiber and protein. Mushrooms have been used in China and Japan for centuries to boost immunity and fight cancer and other diseases.  ~ Information provided by Power Foods.

Grilled portobello mushrooms are low in sodium, and very low in saturated fat and cholesterol. They also a good source of protein, thiamin, vitamin B6, folate, magnesium, zinc and manganese, and a very good source of dietary fiber, riboflavin, niacin, pantothenic acid, phosphorus, potassium, copper and selenium.

I served the leftovers this morning topped with fried eggs, sprinkled with sautéed ham and onions.

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Grilled Portobello Mushrooms

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

See Detailed Nutrition Info on

Ingredients

• 6 portobello mushrooms
• 2 tbsp olive oil
• black pepper
• Himalayan pink salt

Instructions

1. Wash mushrooms.
2. Drizzle with olive oil.
3. Sprinkle with salt and pepper.
4. Grill for 5 minutes per side.
5. Enjoy!

Grilled Portobello Mushrooms

6 portobello mushrooms
2 tbsp olive oil
black pepper
Himalayan pink salt

1. Wash mushrooms.
2. Drizzle with olive oil.
3. Sprinkle with salt and pepper.
4. Grill for 5 minutes per side.
5. Enjoy!

~ “The part can never be well unless the whole  is well.” – Plato

The wonderful thing about sweet potatoes is they are sweet and delicious in their natural form. Not much needs to be done or added to them to make them a delicious accompaniment to your dinner. When they are cooked, an enzyme in the sweet potato breaks down the tuber’s starch and turns it into maltose, creating an appealingly sweet flavor.

Sweet potatoes are packed with the antioxidant beta-carotene, which the body converts to retinol, or vitamin A. As a result, sweet potatoes may be good for vision, help to prevent some kinds of cancer, and boost immunity. Low in calories and high in fiber, sweet poatoes are great for weight loss or maintenance. They also deliver folate, and vitamins B6, C, and E. Information provided by Power Foods.

When buying your sweet potatoes, look for small or medium-size ones that feel firm and heavy, with smooth, unblemished skin and no sprouts. In ideal conditions (perfectly dry, about 50 degrees, and dark) sweet potatoes will keep up to four weeks. Do not refrigerate sweet potatoes; at temperatures below 50 degrees they can develop a condition called hardcore, and their centers will stay solid even after cooking. Information provided by Power Foods.

When reading about sweet potatoes, I was surprised to learn that they are root vegetables and not considered potatoes or yams. Many people use the terms sweet potatoes and yams interchangeably, and in stores sweet potatoes are often labeled as yams. Yams are drier and starchier than sweet potatoes, with thick, scaly skin and very low levels of beta-carotene.

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Mashed Sweet Potatoes

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

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I use one potato per person I am feeding. This recipe can be easily adjusted to the number of people you are feeding by adding or deleting potatoes.

Ingredients

• 6 sweet potatoes
• Pinch of Himalayan pink salt
• 1/4 cup ghee
• Cinnamon to taste

Instructions

1. Peel and cube potatoes.
2. Add potatoes to a large pot of salted water and cook until tender, 20 to 30 minutes.
3. Drain potatoes and reserve half a cup of the liquid.
4. With a potato masher or electric mixer on low, blend potatoes, slowly adding reserved liquid. Use more or less to achieve desired texture.
5. Add ghee to taste.
6. Blend until smooth.
7. Sprinkle with cinnamon (optional).
8. Enjoy!

Mashed Sweet Potatoes

6 sweet potatoes
Pinch of Himalayan pink salt
1/4 cup ghee
Cinnamon to taste
to taste

1. Peel and cube potatoes.
2. Add potatoes to a large pot of salted water and cook until tender, 20 to 30 minutes.

3. Drain potatoes and reserve half a cup of the liquid.
4. With a potato masher or electric mixer on low, blend potatoes, slowly adding reserved liquid. Use more or less to achieve desired texture.

5. Add ghee to taste.
6. Blend until smooth.

7. Sprinkle with cinnamon (optional).
8. Enjoy!

~ “When you have the best and tastiest ingredients, you can cook very simply and the food will be extraordinary because it tastes like what it is.” – Alice Waters

Spaghetti squash has a nice soft texture, if you cook it long enough, and tastes wonderful with dishes that contain extra sauce — we love making this with Beef Ragu. If you undercook the squash, it will be crunchy, which works if you prefer a crunchier texture. I would recommend cutting the cooking time by 10-15 minutes to achieve this crunchier consistency. I also reommend lining your cooking sheet with foil for easier cleanup. As you can see from the pictures below, I did not do this the first time and it took two runs in the dishwasher to get the cookie sheet clean.

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Spaghetti Squash

Prep Time: 5 minutes

Cook Time: 40 minutes

See Detailed Nutrition Info on

Ingredients

• 2 whole spaghetti squash
• 1/4 cup extra-virgin olive oil
• Himalayan pink salt and freshly ground black pepper

Instructions

1. Preheat the oven to 450 degrees F.
2. Split the squashes in half and scrape out seeds. Line an oven tray with aluminum foil. Season the spaghetti squash with olive oil, salt, and pepper. (You will notice one of my halves is missing pepper -- I leave pepper off the one I serve to the kids).
3. Place flesh side down and roast for 30 to 40 minutes until fully cooked.
4. Remove from the oven and let rest until cool enough to handle.
5. When squash is cool enough to handle, using a large kitchen spoon scrape the strands of squash from the inside of the skin.
6. Enjoy!

Spaghetti Squash

• 2 whole spaghetti squash
• 1/4 cup extra-virgin olive oil
• Himalayan pink salt and freshly ground black pepper

1. Preheat the oven to 450 degrees F.
2. Split the squashes in half and scrape out seeds. Line an oven tray with aluminum foil. Season the spaghetti squash with olive oil, salt, and pepper. (You will notice one of my halves is missing pepper — I leave pepper off the one I serve to the kids).

3. Place flesh side down and roast for 30 to 40 minutes until fully cooked.

4. Remove from the oven and let rest until cool enough to handle.

5. When squash is cool enough to handle, using a large kitchen spoon scrape the strands of squash from the inside of the skin.
6. Enjoy!

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“When you know better, you do better.”