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. 


Chicken Bone Broth Soup

Chick Broth Soup is amazing food for gut health and immune system booster!

  • Bone Broth helps your joins. Why? Because the health of your joints depends on healthy your collagen is.  And collagen is made up of glycosaminoglycans. What is that? heard of  glucosamine? Yep!
  • Bone Broth helps your hair and skin look sexy. Why? Again because of collagen and as I'm sure you are aware of,  as you age collagen declines.
  • Bone Broth heals your gut!  Why?  Gelatin which is heavy in bone broth and helps the gut heal from leaky gut syndrome and auto immune disorders.  And there was a time when gelatin was one of the most studied nutrients because of it's healing qualities.  Because of modern stress and lifestyle factors, the gut lining which is the thickness of you eyelids becomes too permeable and allows undigested foods paritcles slip through the gut linking and into the blood stream which causes the immune system to freak out and star attacking the foods you eat.   WHALA ! Food sensitivities and allergies !
  • Bone Broth Eliminate Toxins. Why? The liver is your main organ for detoxification and it uses glycine to detoxify. Guess what has a lot of glycine? yep, you guess it. Bone Broth!

Step 1

Buy a or organic whole chicken - Must be organic and free range! Smother it full of grass fed butter, inside and outside the cavity. Season literally with kosher salt and black pepper. Don't be afraid of the salt. And don't throw away the neck and liver. Which is why you want a organic chicken.

Tie the legs. If you don't know how, there are plenty of youtube videos to show you how to do this. If you skip this step, it's ok but do as it will make your meat more juicy.

Organic chicken seasoned with grass fedd butter
Organic chicken seasoned with grass fedd butter

Step 2

Place in oven at 425 for about 1.5 hours.  Once done, take out and let it cook for about 15 to 20 minutes so you can handle the bird.

Then strip all the meat off the bones and place it in a bowl to eat with your soup and to have for left overs.

Home Made Roasted Chicken
Home Made Roasted Chicken

Step 3

Place all the bones, and I mean all the bones, heart, liver, skin - Everything from the chicken in a crock pot with water and 2 TBS of a apple cider vinegar to help break down all the bones. You don't need to season it as the chicken should have plenty of seasoning.

If you don't have a crock pot, a regard pot will be fine.  And cook for 8 to 10 hours so you can get all of the amino acids and minerals out of the bones.

Strain all the liquid through a sifter and you should have a broth that looks like this. I like cooking mine for a long time so that it really breaks down all the good stuff.  Some say

Chicken Broth Soup
Chicken Broth Soup

Step 4

Optionall. I cut fresh red onions, cilantro, avocado and add fresh squeezed lime to my soup, but remember the broth can be eaten by itself.  You can even have it for breakfast as this what most Eastern culture do.

Chicken Broth Soup Veggies
Chicken Broth Soup Veggies

 Step 5

And tabasco!

Organic Home Made Chicken Broth Soup
Organic Home Made Chicken Broth Soup

Cauliflower Mash

Recipe for Cauliflower Mash
Recipe for Cauliflower Mash

Cauliflower Mash is my favorite healthy swap for mash potatoes.  This recipe is will blow you mind on how good and similar it taste to real mash potatoes. If you are trying to lose weight and or are on a Paleo plan, this is a recipe to have with chicken or my favorite, steak!

Cauliflower Mash Ingredients

  • 1lb of cauliflower florets - I basically boil a whole head of cauliflower
  • 1 full teaspoon of salt
  • 1 tables spoon of grass fed butter
  • Almond or coconut milk to give you the thickness you want.

Preparation Instructions 

  • In a medium saucepan cook cauliflower and the 1 tsp salt, in enough boiling water to cover for 20 to 25 minutes or until tender; drain.
  • Mash in an electric mixer at low speed or cauliflower in a blender or vita mix. It should be super tender
  • Add the 1 tbsp grass fed butter. Season to taste with additional salt and black pepper.
  • Gradually beat in enough almond or coconut milk to make mixture light and fluffy to your liking.


  • Don't add to much almond or coconut milk at first so that you can control the consistency of it.
  • And don't be afraid of the butter.

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Healthy Gluten Free Muffin cups!

Healthy Gluten Free Muffin cups!  


• 2 TBSP of coconut oil

• 1/2 cup unsweetened almond milk

• 1/2 cup gluten free flour or Almond flour

• 4 eggs

• 1/2 tsp of salt



1. Preheat oven to 400º

2. Divide oil between 12 muffin cups and no liners and place tin the oven to melt the butter.

3. Add milk, flour, and salt in a blender or food processor. Blend well.

4. Add eggs one at a time, blending after each addition.

5. Remove muffin tin out of the oven and pour batter in to the cups till 3/4 full.

6. Bake until puffed and golden brown, 5-6 minutes.

Add lemon and fresh cut strawberries over the top!




Low Carb Carrot Banana Muffins

Low Carb Carrot Banana Muffins

Recipe by Michael Stebner, True Food Kitchen’s Executive Chef

 2 - cups almond flour

2 - teaspoons baking soda

1/2 - teaspoon salt

1 - tablespoon ground cinnamon

1/2 - cup unsweetened shredded coconut

3 - large eggs

3 - bananas mashed

1/2 cup (8 tablespoons) unsalted butter, cubed and softened

2 - tablespoons raw honey

1 - teaspoon apple cider vinegar

1 1/4 - cups pitted and chopped dates

2 - medium carrots, shredded

3/4 - cup chopped walnuts


1. Preheat the oven to 325. Lightly oil a 12 cup muffin plan with expeller pressed canola oil or line with paper liners.

2. In a large bowl, mis together the almond four, baking soda, salt, cinnamon and coconut. I another bowl, whisk the eggs, bananas, butter, honey and vinegar. Stir the wet ingredients into the dry ones. Fold in the dates, carrots, and walnuts. Divid the batter amend the muffins cups.

3. Bake for 40 minutes, until golden brown or a skewer inserted into the center of the muffin comes out clean. Since there no actual four , the muffins will not rise significantly. Coll the pan on a wire reach for 5 minutes, then turn out the muffins onto the racks anklet cool to warm or room temperature.