November 2017

…..& we’re back! I made this recipe right before the holiday as a meal prep dinner! It was so healthy, simple, and very convenient. I enjoy ONE DISH MEALS because that is so much easier when it includes your protein, carbs, and fats. It literally did not take long at all for this meal. The best thing about it, you can be so versatile about what you put into because of the vegetable variety! Well lets get to it, you’ll find how easy it is! Remind you guys, I find all these recipes from Pinterest or Cafe Delites, so the credit goes to them! I just try to see if I can make it just how it they say make it according to the recipe.

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Ingredients: 

2 large carrots or small baby carrots

2 red potatoes

1 small-medium zucchini

2 red peppers

1 head of fresh broccoli

6 Italian sausage links or Chicken sausage

1/2 tbsp of each: basil, oregano, parsley, garlic powder

1/2 tsp of each: onion powder, thyme (optional, I did not use these ingredients)

1/8 tsp of red pepper flakes (optional)

1/3 cup of parmesan cheese (optional, I did not use this ingredient either)

4 and 1/2 tbsp of olive oil

Salt and pepper to taste

Instructions:

1. Preheat oven to 400 degrees and line up a pan with parchment paper.
2. Prep the veggies (be sure to follow the directions so that all the veggies cook at the same time).
3. Slice the carrots and red potatoes (you can leave the peel on the red potatoes), make sure these pieces look diced in small squares.
4. Chop the zucchini in the shapes of circles, then chop that circle in half.
5. Chop the broccoli into small florets, the stems aren’t needed.
6. Chop the peppers up small, don’t forget to remove the seeds and stem. I believe I used only one red pepper.
7. Chop the sausage into thick coins.
8. Once all the chopping and prepping is done, add all of the vegetables and sausage to the pan.
9. In a small bowl combine all the seasonings, olive oil, and salt & pepper. Stir to combine. I doubled this recipe mixture because it only covered half of the vegetables. Be sure NOT to add more olive oil the mixture will marinate while cooking, it will be more than enough!
10. Place in the heated oven, toss around the veggies and sausage after 10 minutes, and then let it cook for another 15-20 minutes.
11. Once it is done you can top it with grated parmesan cheese. It is also an option to put it over top of rice or quinoa! I ate it plain, still was very good!

I hope you enjoyed this recipe as much as I enjoyed making it! Happy Healthy Cooking 🙂

KIONA XO 

Hey guys! Sorry its been a while, the holiday had me extremely busy! I’ve always wanted to try this recipe and I finally got the chance to do so except I made it my own which made it so fun. It didn’t take long except the part when I had to chop the cauliflower up in the food processor, otherwise piece of cake recipe! Here is how I all went. This recipe is perfect for friends over, Friday or Saturday night meal, or for me I used it as my Sunday meal :). Here is how it all went down, check out this video!

Prep time: 20 minutes

Cook time: 15-18 minutes

Total time: 35-38 minutes

Ingredients:

1 head of cauliflower (small or medium)

1/2 teaspoon of Basil

1/2 teaspoon of Oregano

Organic marinara sauce

1/4 cup of Parmesan cheese

1/4 cup of Mozzarella cheese

Few leaves of Spinach

Mushrooms

Onion

Red Pepper

Green pepper

Red pepper flakes (optional)

Salt to taste

1/2 teaspoon of Garlic powder

Parchment paper or non-stick paper

Instructions:

1. First you want to thoroughly wash the cauliflower head and then dry it off with paper towel

2. Proceed with cutting the florets of the cauliflower, you do not need the stems just the tip of the cauliflower.

3. Place them little by little in the food processor (this depends on how big yours is). You want to make sure the cauliflower almost looks like snow when its done processing.

4. Then I placed the cauliflower in a microwave safe bowl, and put it in the microwave for 4 minutes.

5. Preheat your oven to 450 degrees, get a baking sheet and place the parchment paper on top. Spray it with a non stick cooking oil.

6. After that you want to let I cool for about 6-7 minutes. Proceed with placing the cauliflower in a tea towel or drying dish cloth (preferably microfiber cloth). Squeeze out any access water in the cauliflower. This will help with preventing a watery dough like formation.

7. Once that is done, place the cauliflower in a mixing bowl. Add your salt, parmesan and mozzarella cheese, red pepper flakes, basil, oregano, and garlic powder. Mix it all together preferably you’re your hands.

8. After you’ve mixed it all together, use your hands to form the shape of the dough on the baking sheet. Don’t make it too think or too thin. Make it just right!

9. Once that’s done put it in the oven for 8-11 minutes until it turns a golden brown then remove from oven.

10. Add your sauce, cheese, and toppings! I chose to add organic marinara sauce, more mozzarella and parmesan cheese, along with, spinach, mushrooms, red and green pepper, and onions. I then placed it back in the oven until the cheese was fully melted which was 8-10 minutes. Allow it to cool so you can enjoy your pizza!!

Hello everyone,

I am always looking for new recipes to try, only because sometimes you get tired of the same meals and the same seasonings. So I check out many recipes on different social media accounts and the Internet. I would like to give special recognition to Cafe Delites. They have some of the best recipes and it is a social media account that I look up to. I enjoy quick healthy main recipes! Here is something I made that was really really good!

BROWNED BUTTER HONEY GARLIC SALMON

Prep time: 5 minutes

Cook time: 15 minutes

Ingredients: 

Wild-caught salmon (4 pieces)

1/4 cup of organic raw honey

2 tbsp of minced garlic

1/4 of butter

2 tbsp of lemon juice

Lemon wedges

Salt & Pepper

Instructions: 

1. Preheat the oven to broil on High.
2. Let the butter melt on the skillet on medium high heat.
3. Pour the honey into the pan and let it mix with the butter.
4. Drop the garlic into the skillet and let it sauté for at least 1 minute.
5. Add the salmon fillets to the skillet and let cook for about 3-4 minutes
6. Season the fillets with salt and pepper.
7. Place the lemon wedges around the salmon fillets
8. Pour the juices from the skillet on top of the salmon with a spoon
9. Place the skillet in the broiler for about 6-7 minutes depending on how brown you’d like the salmon
10. Be sure to watch the salmon because of how fast the salmon can cook in the broiler.
11. Take the salmon from broiler and then drizzle the salmon again with the leftover sauce from the skillet. You can also top it with parsley.

I served this with green beans, but any vegetable or salad will work with this meal. This healthy main recipe will cause you to feel full but not stuffed, but satisfied! I loved this meal because the steps were super easy but it also led up to a really good satisfying meal, and most of all. Quickness is very essential for me when making recipes. Salmon has many health benefits such as omega-3 fatty acids, great source of protein, and high in essential vitamins and minerals. I hope you all make this recipe and please fix or add any other steps you think would be beneficial for you! I would love to hear about your cooking experience.

KIONA XO