Cauliflower Mash Recipe II

Paleo Cauliflower Mash

Cauliflower Nutrition:

Cauliflower is loaded with vitamin C. Cauliflower is also a superb source of potassium. Skip the oranges and bananas post workout, and roast, boil, steam, or just eat raw, some of this nutritionally dense vegetable.

Cauliflower is also great for your digestive health. A cup of boiled cauliflower delivers about 3.35 g of dietary fiber, which helps clean your digestive system and gets rid of unnecessary substances. Additionally, a substance called glucoraphin is present in it as well, and this appears to have a protective effect on your stomach lining.

New Cauliflower Mash Recipe:

  • 3 Cups Cauliflower   
  • 1 Large Apple    
  • 1 Tbsp Coconut Oil    
  • 1 Tsp Ground Cinnamon
  • 1 Pinch Cayenne Pepper
  • 1 TBS of Chopped Chives
  • 1 Pinch of Salt 


  • Steam the cauliflower and apple together for about 15-20 minutes.
  • Preheat the oven at 415F.    
  • Mash them together with the oil and spices.   
  • Place the mash into a bowl that goes into the oven, add some cinnamon on top, and bake for 10 minutes.
  • Sprinkle the chopped chives on top. 


Epoch Times Photo Shoot

Behind the scenes from my recent photo shoot with Epoch Times. Fund day!


Mash in Sweet Potatoes

Chicken and Bacon Salad in Sweet Potato


  • 2 large sweet potatoes/yams, baked
  • 4 slices bacon, diced
  • 1 onion, chopped
  • 12 oz. fresh mushrooms, sliced
  • 2 garlic cloves, minced
  • 2-3 cups shredded cooked chicken
  • 1/2 teaspoon dried thyme
  • Salt and pepper to taste
  • 2 cups salad greens (spinach, arugula or even kale.)
  • Olive oil 


Slice the baked sweet potatoes in half lengthwise.  Use a spoon to carefully scoop out the flesh, leaving a thin skin to stuff with the salad later.  Set the skins aside and dice up the cooked sweet potato flesh.

Heat up a large skillet and add the diced bacon.  When it releases its fat, add the diced sweet potato, onion, mushrooms, garlic, chicken, and thyme.

Cook over medium heat, stirring often, until the veggies are cooked and the bacon is crispy.  Add salt and pepper to taste. Remove the pan from the heat and stir in the greens.  Let a sit a minute so the greens can wilt.

Scoop the mixture into the sweet potato sweet potato boats and then drizzle with olive oil. 

Orange Cream Smoothie!

Orange Cream Smoothie!

Creator: Carrie Brown

Serves: 1

  • 1/2 cup unsweetened coconut milk
  • 1/4  cup non-fat Greek yogurt
  • 5 cups / 5 oz fresh spinach
  • 2 oranges, take zest from 1/2  an orange before peeling
  • 3 scoops / 1 cup vanilla whey protein powder
  • 1/2  tsp vanilla extract
  • Xylitol or equivalent sweetener to taste


Blend high in blender until completely smooth and enjoy!