Personal Training

3 NEW Recipes: Parmesan Cauli Mash, Meatballs, Protein Balls

Posted on by Naomi
When it comes to food, I will pretty much try anything once.  With that said, there are certainly foods that belong on my ‘never again’ list. These are foods that I just simply do not like in any way shape or form. Here goes:
  • Dried bananas (you know those ‘banana chips’ in the bag)
  • Pine nuts: BLEH. Especially raw pine nuts. I have to say I think this is the only nut I dislike.
  • Cilantro: I know, I know some of your are obsessed with this herb. It tastes like metal to me. I can’t stand it!
  • Mashed potatoes: Something about the consistency and the fact that they always seem to  taste like luke warm mush.
  • Cantaloupe: UNLESS its perfectly ripe, other than that I feel like I am eating watered down mush. 
  • Dunkin Donuts hot coffee: Tastes like dirty water (the iced on the other hand, thats okay in my book-don’t ask me why!)
  • Papaya: What is UP with this fruit? I have tried and tried to like it but just. Cannot
Although there are foods that I dislike, there are also many foods that I LOVE. Cauliflower is one of those vegetables that I LOVE but I do not eat too often because it tends to give me gastric distress. One of my favorite ways to eat cauliflower is simple: Salt, pepper, olive oil and roast those florets in the oven at 350 for about 30 minutes. The cauliflower becomes crispy and delicious!  I had a HUGE head of cauliflower laying around and I wanted to try something new. I took to the web to find some inspiration besides my usual roasting method. Eating clean, healthy foods never has to be boring. We all have access to the Internet and cookbooks; use them! Find something that looks interesting and don’t be scared to give it a try!  

Although I listed mashed potatoes as one of my least favorite foods, I was still open to trying mashed cauliflower. As long as it was piping hot and didn’t taste too much like potatoes, I was convinced that I would enjoy it!


Mashed Parmesan Cauliflower:
Yields: about 3 cups

Ingredients:

  • 1/2 head of cauliflower florets 
  • 2-3 C vegetable or chicken stock and the rest water (enough to cover the florets)
  • 2 tsp black pepper
  • 3T Parmesan cheese (I used fresh and grated it myself
Directions
  • Place cauliflower florets in a quart pot and pour in the vegetable or chicken broth and the rest water (enough to cover the florets)
  • Let water/broth come to a boil and then take it down to medium heat. Let it simmer for about 7-10 minutes or until the florets are fork tender
  • When the florets are fork tender, drain them in a colander (keep 1 cup of the liquid and place aside)
  • Transfer florets to a blender or food processor. Add pepper and Parmesan cheese.
  • Blend the cauliflower, pepper and Parmesan cheese all together. Use the excess liquid that was saved to get things moving in the blender a little more!


This cauliflower recipe was SO SO SO SO good!! I swear I could have eaten the whole bowl! I used a little bit TOO much pepper (more than 2 tsp) so in the recipe I have in the blog, I wrote 2 because I think this would be the perfect amount of spice! If you like it a bit cheesier, feel free to add more Parmesan and of course add in all of the extra spices you want! GET CREATIVE!!! This is such an easy, fast recipe that is a perfect side dish to any meal! Perhaps Basil Turkey Meatballs?! 

Basil Turkey Meatballs

Yields: about 16 evenly sized balls

Ingredients:

  • 1lb lean ground turkey breast
  • 3T FRESH basil, chopped
  • 2T Dijon (or any other type) of mustard
  • 2tsp black pepper
  • 1tsp salt
  • 2tsp garlic powder
  • 1T dried oregano
  • 2T nutritional yeast (adds a cheesy, light flavor!)
Directions:
  • Combine turkey and all of the spices and mustard in a big bowl.
  • Mix well with your hands (this is the best way to make sure all of the spices combine evenly!)
  • Form into 16 even sized balls (about 3/4 inch-1 inch) and place on a pre-sprayed cookie sheet
  • Bake in the oven for about 20 minutes or until cooked through)

Enjoy these meatballs with ANYTHING you would like! I had them the whole week with a combination of foods; quinoa, butternut squash, atop salads, sweet potatoes. You name it! These meatballs were bursting with fresh basil flavor and stayed moist without any excess ‘fillers’

Protein Energizer Bunny Balls
Yields: 20 energizer balls!

Ingredients:
  • 1/2 C vanilla whey protein powder (or other flavor)
  • 1/2 C all natural nut butter (I used almond
  • 1/2 C honey or agave
  • 3/4 C oatmeal
  • 1/3 C dried cranberries or raisins or dark chocolate chips!
Directions:
  • Mix all ingredients and form into 20 evenly sized balls. Freeze and enjoy!!
Nutritional Info per ball:
  • 84 calories, 3.5g fat, 3.2g protein, 7g sugar, 3g fiber


I hope you enjoyed these 3 recipes!! Now you have a side dish, main dish and a dessert!! Try them out and let me know what you think!! 

Naomi
Naomi