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Dietary & Recipe Forum

This week Cathy shares a recipe for delicious Roasted Cauliflower.

Let me introduce myself, my name is Cathy McMahon ( I have been an advocate of a healthy lifestyle for many years.

I have researched all the healthy food related articles that have come out and I found that the only way to be healthy, happy, and fit is to make a conscious effort to CHOOSE it. The choice is a lifestyle not a diet. You can enjoy good tasting foods that help you to achieve a healthier way of life. I would like to share a recipe with you for delicious Roasted Cauliflower.

1-2 pkg. Cauliflower Florets
½ cup grated Asiago or Manchego Cheese
2 Tblsp. Italian Seasoning (You get them bottled at your grocery store)
3Tblsp. Olive Oil

Heat the oven for 350 degrees. Line a baking sheet with foil or parchment. Sprinkle 2 Tblsp. olive oil on the baking sheet. Put in the cauliflower and sprinkle with Italian seasoning and remaining olive oil. Make sure cauliflower is mixed well with other ingredients. Bake on the top rack of the oven for 40 minutes until lightly browned.

This serves 8
Prep Time: 10 minutes
Cooking Time: 40 minutes

Per serving the nutritional counts are as follows:

Calories: 47, Protein: 4g, Carbs: 3g, Fiber: 3g, Fat: 2.5g, Sodium: 116mg


Recipe For Oat Clusters

2 T Peanut Butter
2 T Sour Cream
1/4 semisweet dark chocolate
3/4 cups old-fashioned rolled oats
1 T almond slivers

Place 2T peanut butter, 2 T sour cream and 1/4 semisweet chocolate chips in a saucepan. Cook over low heat until the chocolate is melted. Stir in the 3/4
cup of oats. Mix and remove from heat.

With a spoon or melon baller, drop 8 ball-shaped portions on a wax paper-lined baking sheet;let set in refrigerator for 10 minutes before serving.

Serving Size: 2 clusters

Calories 160
Fat 8g- 3g sat 3.5g mono poly 1.5g
Cholesterol 0
Protein 5g
Carbs 19g
Sugar 7g
Fiber 3g
Sodium 40mg

For those who don't like peanut butter or are allergic, you may substitute
almond butter.


Cathy's Grilled Salmon

4 Wild Salmon Fillets
2 T Olive Oil
2 T Italian Seasoning

Season with Olive Oil and Seasonings. Grill 5 minutes then turn and grill one more minute. I serve this with a side of steamed broccoli, asparagus or roasted cauliflower.

Calories 233
Sodium 60
Fat 14- This is good fat
Carbs 0
Protein 25
Sugar 0
Cholesterol 71
Servings for 4