Cheesy Cauliflower Nachos



1 medium head of cauliflower, cut into florets

2 tsp. olive oil

1/2 tsp cumin

1/4 tsp. sea salt

1/4 tsp. chili powder

1/4 tsp. garlic powder

1/2 cup shredded cheese

1/4 cup diced tomato

1/4 cup diced avocado

1/4 cup diced onion

1/4 cup diced peppers

1 diced jalapeno (optional)

1 tbsp. cilantro


1.Place the cauliflower florets on a greased baking sheet.  Drizzle olive oil on the cauliflower, then sprinkle all of the spices on top. Bake in a 400 degree Fahrenheit oven for 30 minutes.

2. Take out the cauliflower and place the shredded cheese on top.  Bake for another 5 minutes and then top with the deiced vegetables.


Pan Fried Asparagus



olive oil

as much asparagus as you want to cook

salt and pepper to taste

lemon juice (optional)


1.Cut the bottoms off the asparagus, then place olive oil in the pan.

2. When the olive oil is heated, put the asparagus in the pan.  Cook for approximately 8 minutes, flipping the asparagus often.  Squirt some lemon juice in the pan to give it more flavour, also season with salt and pepper.

Spinach and Garlic Potato Patties



4 medium sized potatoes

1/4 cup milk

1 tbsp. olive oil

1 onion, diced

1 8 ounce bag of baby spinach

2 garlic cloves, minced

salt and pepper to taste

1 cup Parmesan cheese

2 tbsp. lemon juice

1 egg, beaten lightly

2 cups panko crumbs

olive oil for frying

1.Combine the cooked potatoes and milk, add them to a bowl and mash well.  Set aside.

2. Add oil to a pan, then onions and garlic.  Cook or a few minutes before adding the spinach and salt and pepper to taste.  Cook until the spinach is wilted a bit.

3. Add the spinach mixture to the potatoes, along with Parmesan cheese, lemon juice, egg, and Panko crumbs.  Mix well in the bowl.

4. Shape the mixture into patties, place in a skillet with olive oil and cook for 4 minutes on each side.  Serve with sour cream or yogurt.

Sticky Spicy Cauliflower Wings



1/2 head of cauliflower, cut into florets

1/2 cup flour

1/2 cup milk

1/4 tsp. salt and pepper

1/2 tsp. garlic powder

1/2 tsp crushed red pepper flakes

1 cup Panko bread crumbs



4 tbsp. maple syrup

2 tsp. soy sauce

1/2 tsp. sesame seeds

1/4 tsp. black pepper

3/4 tsp ground ginger

chopped scallions and sesame seeds for garnish


1.Preheat oven to 450 degrees Fahrenheit.

2. Line a baking sheet with foil and grease.  In a bowl, combine the flour, milk, and spices.  In another bowl place the Panko bread crumbs.

3. Take the cauliflower, place in the milk and flour mixture, cover with the Panko and place on the baking sheet.  Bake in the oven for 22 minutes.  Meanwhile mix the sauce ingredients.

4. After baking, take the cauliflower and using a pantry brush, place the sauce over them, coating liberally.    Place in the oven for another 5 minutes.  Sprinkle with sesame seeds and green onion if desired.


Slow Cooker Garlic Herb Mushrooms



approx. 24 mushrooms

2 cloves garlic, minced

1/4 tsp. basil, oregano and thyme

2 bay leaves

1 cup vegetable broth

salt and pepper

1/4 cup half and half

1 tbsp. butter

1.Place mushrooms, spices, vegetable broth, and garlic in a slow cooker.  Cook on low for 3-4 hours or high for 1-2 hours.

2. When finished cooking, stir in half and half and butter.  Cook for 20 more minutes.Garnish with parsley if desired.

Sweet Potato Black Bean Casserole



1 sweet potato, peeled and diced (cook in the microwave for about 3-5 minutes to soften)

1/4 green pepper, diced

1/2 can of black beans

1 tomato, diced

1/2 an onion, diced

1 tsp. chili powder

1 clove of garlic, minced

1.2 tsp. cinnamon

1 cup salsa

2 tortillas (optional)

1/2 cup shredded cheddar cheese

salt and pepper to taste


1.Preheat the oven to 400 degrees Fahrenheit.  Spray an 8×8 baking dish with cooking spray.  In a bowl combine sweet potato, green pepper, black beans, tomato, chili powder, garlic and cinnamon.

2. Place a layer of salsa on the bottom of the baking dish.  Put a tortilla on top of the salsa (if you are omitting the tortilla, skip this step).  Put the sweet potato mixture on top.  Layer again the salsa, tortilla and sweet potato mixture.

3. Bake for 30 minutes, sprinkle shredded cheese on top and bake for another 5 minutes.



French Onion Zucchini Noodle Bake



2  1/2 cups zucchini noodles

1 large yellow onion, diced small

1 tsp. sugar

1 tsp. thyme

1 tbsp. butter

1/4 cup beef broth

2 tsp.  Worcestershire sauce

salt and pepper to taste

1/2 cup cheese



1.  Place the butter in a skillet and add the onions.  Cook for a few minutes until they are translucent.  Add the salt and pepper, Worcestershire sauce, and sugar.  Stir well then add the beef broth.


2.Spray cooking spray in a baking dish, place the zucchini noodles in the dish and spread the onion mixture on top.  Bake in the oven for 20 minutes.  Take it out of the oven, add the cheese and bake for another 5 minutes.