Our Favorite Grab and Go Breakfast Ideas

You’re laying in bed one morning. It’s warm, cozy, and dark under the covers. But that comfortable feeling is abruptly interrupted as you turn over and see the time on the clock. It’s 7:45, and you are supposed to leave the house at 8:00. Entering panic mode, you jolt awake scrambling around the bedroom trying to put together an outfit that looks somewhat presentable. As you’re running around the house like a chicken with your head cut off, you scramble to find your keys and head out the door. What you didn’t realize is that you left something behind. Five minutes down the road, your stomach begins to rubble. You forgot to grab breakfast. Does this sound familiar?

On crazy hectic mornings, breakfast can become the least of your priorities. Making a breakfast sandwich, scrambled eggs, or a picture perfect oatmeal bowl isn’t always the most practical options on days like these. During fast paced mornings, sometimes the best option is to quickly grab a pre-made breakfast and head out the door. 

Lucky for you, we’ve done the hard work for you! The Registered Dietitians at the Brittany Jones Nutrition Group have compiled our favorite grab and go breakfast items. When searching for breakfast options, we like to make sure the meal includes not just healthy carbs, but also sources of proteins and fat. These two macronutrients are key in keeping your body feeling satiated. Next, we look for REAL ingredients. For example, if you were to look at the nutrition label of a protein bar, the first ingredient should be a whole food such as peanuts or oats (not soy or protein powder).

While prepping your breakfast at home is always our #1 choice – we have listed our favorite grab and go breakfast ideas to keep on hand during busy mornings. Some of these options only require a microwave while others require no preparation at all. Relax – we’ve got your covered!

you will want to bookmark this list for later!

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Made with egg whites, roasted potatoes, and cheddar cheese, this breakfast will keep you satisfied throughout the morning. To make it even better, this breakfast sandwich can be quickly heated up in the microwave and ready to eat!

BUY NOW: Good Food Made Simple Turkey Sausage Flatbread Breakfast Sandwich 

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Pop these waffles in the toaster, and you have yourself breakfast.  With 11 grams of protein, these will keep you full all morning long!

BUY NOW: Birch Benders Protein Waffles

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A perfect Mexican inspired breakfast bowl with egg whites, potatoes, black beans, salsa, and cheese all on top of a corn tortilla. Stores these in the freezer and heat them up in the microwave for a quick savory breakfast!

BUY NOW: Dr. Praeger’s Huevos Rancheros Breakfast Bowl 

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This bar is filled with a variety of whole grains such as oats, millet, amaranth, buckwheat, and quinoa for a great balance of carbohydrates for energy and protein/good fats to keep you full until your morning snack. Find it in the breakfast aisle!

BUY NOW: Kind Peanut Butter Breakfast Bar 

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For all our oatmeal lovers, this one’s for you! These oatmeal cups are packed with protein from collagen and walnuts. For a fun add on, these come with a creamy nut butter packet!

BUY NOW: Purely Elizabeth Blueberry Walnut Collagen Oatmeal Cups 

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Muffin in a cup? Yes, please! Pop these cups into the microwave on a busy morning for a quick protein filled chocolate chip muffin!

BUY NOW: Kodiak Cakes Chocolate Chip Muffin Cup 

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These pre-portioned nut butter packets are great to keep on hand for a quick snack or breakfast on the go. We suggest eating these with a piece of fruit such as a banana for a healthy fiber and carbohydrate source!

BUY NOW: Justin’s Peanut Butter Squeeze Pack + Banana

OatsQuinoaImageforWeb-1-600x600Chia seed pudding is a great option filled with fiber and omega-3s! Do you feel like you never remember to  prepare your pudding the night before? Chia Pods are here to help with their pre-packaged delicious chia pudding cups! (Note: some of these are high in saturated fat – so be sure to check out the label)

BUY NOW: Oats+Quinoa Chia Pod

0675_PerfectBar_Blueberry_Cashew_w_ingredients_600_1000xWhen you’re extra crunched on time, grab one of these Perfect Bars! The name says it all. These bars are filled with healthy ingredients that will get your morning started right (even if you’re running late).

BUY NOW: Blueberry Cashew Perfect Bar 

honey_fig_walnut-2-800x800Siggi’s simple sides contain one part Greek yogurt, one part crunchy toppings. This honey and fig flavor is giving us all the summer feels – is there a better combo out there? We think not! (Also have you seen Brittany’s fig tree on Instagram? It’s huge!)

BUY NOW: Siggi’s Honey Yogurt with Dried Figs and Walnuts 

Have any other favorite grab and go breakfast ideas? Let us know below!

Interested in learning more about healthy meals and meal planning? Contact the Brittany Jones Nutrition Group here

Popcorn Trail Mix 3 Ways

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Do you feel like you are running out of healthy snack ideas? A popcorn trailmix is a fun take on a classic snack that the whole family will love! It’s easy to make and store, and can also be packed as a healthy vacation snack.

We always recommend snacks that incorporate both carb + protein. Protein helps keep your body satiated by releasing appetite suppressing hormones, stabilizing blood sugar, and slowing digestion.

Air popped popcorn is a quick snack that is low in calories and sodium. When paired with nutritious proteins and fats, it can become a satiating snack. We prefer air popped popcorn over microwave popcorn because it is a whole food without any added processed oils (like hydrogenated oils in the “fake” butter) and is a great base for creating a trail mix.

Popcorn Trail Mix 3 Ways

Follow the recipes below by simply adding the ingredients into a large bowl and tossing them together!

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Chocolate Cranberry Popcorn Trail Mix (Serves 4)

  • 4 Cups air popped popcorn
  • ¼ Cup almonds and/or cashews
  • ¼ Cup dark chocolate chips
  • ¼ Cup dried cranberries

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Savory Popcorn Trail Mix (Serves 4)

  • 4 Cups air popped popcorn
  • 2 Tablespoons nutritional yeast
  • ¼ Cup unsalted dry roasted peanuts
  • ¼ Cup dried chickpeas
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder

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Tropical Popcorn Trail Mix (Serves 4)

  • 4 Cups air popped popcorn
  • ¼ Cup dried Mango
  • ¼ Cup coconut chips
  • ¼ Cup macadamia nuts
  • 2 Tablespoons pumpkin seeds

How to air pop popcorn:

  • Option 1: Place 3 Tablespoons of a single layer of popcorn kernels in the bottom of a deep pot with a lid on top. Turn the stove on medium heat. Carefully listen to the popcorn pop. The popcorn will pop vigorously at first. When the pops are roughly 5 seconds apart, turns off the stove. Wait a few minutes to allow the popcorn to cool and move to your desired bowl
  • Option 2: Here is the air popper that Brittany uses and you can get it on Amazon
  • Option 3: Buy your own pre-popped popcorn such as SkinnyPop at your local grocery store

-Written and photographed by Gabby Childers, Brittany Jones Nutrition Intern

Instagram Accounts We 💗

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Comparison is the killer of all joy.

Comparison is something that comes up in our client sessions often, and today we wanted to take a minute to talk about comparing ourselves to others in our community –  how it can negatively impact our goals.

Your community is not just about the people you physically choose to surround yourself with anymore – it’s also about the community that you create for yourself on social media. This includes brands/businesses, gyms, influencers/bloggers, friends, and family.

If a photo you saw social media is creating negative self talk – unfollow that account now. You don’t have time for that!

Practice avoiding the comparison of current self to your old-self, your friends, family, strangers, coworkers, neighbors and ESPECIALLY photoshopped media and social media images. Social media is a place to selectively connect with others and build your community – make sure yours is a positive one!

Here are some of our favorite Instagram accounts to follow:

  1. @victoriamyers_ : Victoria is a body positive Registered Dietitian in Florida. She is the owner of her own private practice, Nourishing Minds Nutrition and the host of the Nourishing Women Podcast. She is a new mom and in her practice, she places an emphasis on women’s nutrition and wellness without fad diets.
  2. @dietitianspalmvalley: This is one of our favorite accounts to follow, because they are so REAL. Sammy, Mindy and Aimee take a no BS approach to nutrition and call out all things diet culture. Our favorite is their f*** diet Friday series. Check it out – you won’t be able to stop laughing!
  3. @stephaniechinart : Stephanie is an illustrator from Toronto, Ontario. She shares her body positive and women’s empowerment designs over on her Instagram account. Stephanie utilizes her talents to tell women that they are more valuable than how society defines women.
  4. @Kait.hurley : Kait is the founder of the KAIT app. In her app she creates mindful movement by implementing a meditation session in each workout. Her goal is to use exercise to help individuals get stronger both physically and mentally – something we can get behind.
  5. @jaclynlondonrd: Jackie is the nutrition director of Good Housekeeping magazine, a Registered Dietitian and author of Dressing on Side: and other diet myths debunked. She is all about debunking diet myths and sharing healthy recipes – all with a side of reality and humor.
  6. @thebodypositive : The Body Positive is a non-profit from California that helps people overcome conflicts with their bodies to lead happier, more productive lives. Over on their Instagram, they use real women’s quotes, experiences, and artwork to express real body positivity.
  7. @aerie is a female underwear and swimwear brand owned by American Eagle. Aerie was one of the first clothing lines to leave their photos untouched. They use the hashtag #aeriereal to give women the power to share images of their real untouched bodies.
  8. @thirdlove Third Love is a bra and underwear company for women that carries 78 different sizes. Their mission is to supply bra sizes to accommodate women of all sizes and shapes and they promote this on their social media. (Also now is the time to unfollow Victoria’s Secret and all of their models that make you feel inadequate.)
  9. @girlfriend Girlfriend Collective is an active wear line based in Seattle Washington. Their pieces are ethically manufactured, made of sustainable materials, and they carry sizes from XXS to 6XL.

What are your favorite accounts to follow? Let us know in the comments below!

Meet our 2019 Summer Intern: Gabby!

Thank you to the students who applied for our 2019 summer internship. I was fortunate enough to interview several students, and after careful consideration, I am very excited to introduce you the Brittany Jones Nutrition Group Summer Intern, Gabby!

Gabby is not only a nutrition major at Clemson University, she is also a food blogger with a very impressive social media following! She wants to own her own private practice one day, and this internship is her first step towards her goal. She is energetic, eager to learn, and marketing savvy. Get to know Gabby below!

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Q: Where do you go to school and what is your major? Are you involved in any activities?   

Gabby: I am a Junior at Clemson University majoring in Nutrition with an emphasis in Dietetics. Prior to Clemson, I was a Biology major playing volleyball at Erskine College. Once I figured out Biology wasn’t for me, I took a leap of faith and decided to pursue my passion of nutrition at Clemson. I am a student sports performance nutrition volunteer, and I am the Editor in Chief for the Nutrition Club.

Q: What is your dream job?

Gabby: My dream is to open my own private practice where I can teach my patients how to eat intuitively without any guilt or shame about what’s on their plate. I want to help my patients achieve their goals, and, in addition, I want to give them the tools they need to continue their health journey on their own.

Q: Why did you choose the dietetics field?

Gabby: I chose dietetics because I have seen how our health can influence they way we live our life. Our health starts with what we put in our bodies. The way we eat has an impact on our bodies and our minds. I chose this field because I geek out about this stuff so much that I can’t stop learning! The human body is really neat.

Q: You have a very successful food blog Gab About It and social media following. What inspired you to start blogging? 

Gabby: I was inspired to start my blog when I was living in a dorm my first year of college. I went to a small  school, so basically my only option for meals was either the dining hall or my own dorm room. I took this situation as a challenge, and started to put together healthy meals from my room – smoothies, oatmeal, steamed veggies, salads, etc. Then one day I decided to start sharing my food on Instagram because that was the cool thing to do at the time. Normally, I don’t like to follow trends, but I’m thankful that I followed this one.

Q: What is your favorite dish?

Gabby: My favorite dish would have to be my Dad’s grilled salmon with baked sweet potato and lemon garlic asparagus.

Q: What are you must excited about this summer working as the Brittany Jones Nutrition intern?

Gabby: I’m most excited about learning the behind the scenes of owning your own business. Most people see the glamorous side of being a business owner through social media, but I want to see the dirty details that make a business successful. I’m also excited to use my knowledge to educate the Greenville community about nutrition. It’s going to be a great summer, and I can’t wait to see where it takes Brittany Jones Nutrition.

 

Please join me in sending a warm welcome to Gabby!

Spring Clean Your Diet with WSPA

Spring is finally here and I recently shared my tips to spring clean your diet with WSPA Channel 7 News. Warmer weather means that there is lots of produce is in season – and fruits and vegetables are loaded with vitamins, antioxidants, fiber, and water! Click here to get the Grape, Walnut, and Goat Cheese Chicken Salad recipe that I demonstrated on the segment.

Spring clean your diet by making at least one snack per day consist of produce + protein

Examples below:

  • 1 Cup cucumber slices + 2 Tablespoons hummus
  • 1 Small apple + 1 cheese stick
  • 1/2 Cup blueberries + 1/4 Cup walnuts
  • 17 Grapes + 25 almonds
  • 5 stalks celery + 2 Tablespoons natural nut or seed butter
  • 1 Peach (sliced) + 1 Cup cottage cheese
  • 1 Pear + 1/4 Cup pecans
  • 1/2 bell pepper (sliced) + 2 Tablespoons hummus
  • 1 Cutie + 1/2 Cup pistachios in shell
  • 1/2 Banana + 2 Tablespoons natural nut or seed butter
  • 1/2 Cup raspberries + 1/2 Cup Greek yogurt
  • 1 Orange + 1 hard boiled egg

Want to know more about meal planning and nutrition tips for spring? Contact me today to set up your FREE 15 minute discovery call.

Greenville Restaurant Week 2019 Dietitian Picks

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Photo Credit: Jianna

It’s Restaurant Week again in South Carolina! Here in the upstate there are tons of local restaurants offering special 3-4 course menus from January 10th – 20th 2019.

I love this time of year to get out of the house (because these 20 degree nights are no fun) and try something new! However it does come at an interesting time, just ten days into the New Year. If you are focused on healthy eating habits but want to support Restaurant Week, this post is for you!

I’ve taken some time to look over the menus, and below are my top 10 healthy picks for this year. I chose these options using the portion plate concept. I was searching for options prepared using a healthful cooking method, featuring lean meat or fish, lots of vegetables, and whole grains. (Note: I was not given nutrition facts for any of these dishes, and these recommendations are based on the menus descriptions from each restaurant. This blog post is not sponsored by Greenville Restaurant Week nor any specific restaurant. All opinions are my own.)

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Photo Credit: Tupelo Honey Cafe

But before we get started, I wanted to share my tips for Restaurant Week:

1. Choose if it’s an 80% or 20% meal. These are my personal healthy restaurant week menu picks, however I am totally down for some She Crab Soup and Mac and Cheese every now and again. It’s important to think about your week, and your goals, and decide if you want this particular meal to be an “80% meal” or a “20% meal.” What does that mean? I work with all of my clients to find a balance between functional and fun foods – without cutting anything compeltely out – you can read more here. So, these picks below would be considered an “80% meal” or a healthy option, but of course there is a time and place for fun foods as well!

2. Use the fullness scale to pace your eating. Three to four courses is a LOT of food! I would recommend checking in with yourself regularly, and being sure to eat until you are a 6-7 on the fullness scale (with 10 being overly stuffed and 1 being ravenous). This will make sure you are not uncomfortable when leaving the restaurant, and keep you feeling great!

3. Get a box for dessert or split it. You will see my picks below focus on the appetizers/main course, without a mention of dessert. Chances are you will fill up on the first two courses, and I would recommend splitting the dessert with a friend/family member, or bringing dessert home to eat or share later!

So without further ado….

10 Greenville Restaurant Week 2019 Dietitian Picks

  1. Basil Thai: Fresh Basil Rolls + Basil with chicken/shrimp/tofu
  2. Generations Bistro and Bar: Seared Tuna Poke + Fresh Pasta Pesto Primavera
  3. Ji-Roz: Greek Salad + Rabbit Stifado
  4. Jianna: Grilled Pear Salad + Sea Scallops with Farro, Kale, Carrot and Citrus
  5. Larkins on the River: Larkin’s House Salad + Mahi Mahi with stone-ground yellow grits, and roasted cauliflower
  6. Lazy Goat: Beet & Goat Cheese Salad + Marinated Pork Tenderloin with Polenta, and Roasted Root Vegetables
  7. Nose Dive: Tuna Poke Bibb Wraps + Cedar Grilled Salmon with Jasmine Rice, and  Braised Bok Choy
  8. Rick’s Deli & Market: Gourmet Greens + Herb Crusted Salmon with Vegetable Medley
  9. The Farehouse: Kale Salad + Trout dip with veggies + Seared scallops with pomegranate sauce over roasted root vegetables, and parsnip puree
  10. Tupelo Honey Cafe: Slow Roasted Beet Salad + Spiced Blistered Vegetables + Charred Broccoli with Kale (V)

Have questions about healthy dining out options, or want to learn more about my concierge nutrition packages? Send me a message here!

 

Peanut Butter Thumbprint Cookies Two Ways

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Who doesn’t love peanut butter cookies during the holidays? I put a spin on this classic recipe using almond flour (gluten free) and giving my guests the option of choosing peanut butter and jelly, or peanut butter and chocolate.

I recommend using organic fruit preserves (without high fructose corn syrup) for the jelly option, and you can use Nutella or the Trader Joe’s Cocoa Almond Butter for the cocoa ones! You’ll also want to be sure to get the NATURAL peanut butter without hydrogenated oils, as these are trans fats which will build up plaque in the arteries. The World Health Organization is banning hydrogenated oils due to it’s tie in with heart disease in 2023, but until then just read the ingredients and be sure to avoid them to keep your heart healthy.

Check out my easy to make recipe below, with only 6 ingredients! Each cooke comes in between 90-100 calories (depending on filling), has less than 10 grams of carb, and over 3 grams of protein to keep you full!

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Gluten Free Peanut Butter Thumbprint Cookies

Serves: 24 Cookies

Ingredients:

  • 1 Cup Natural Peanut Butter (no hydrogenated oils in the ingredients)
  • 1/2 Cup Almond Flour
  • 1/2 Cup granulated sugar, more for rolling
  • 1 Egg, beaten
  • 1/2 teaspoon Vanilla
  • Organic Fruit Preserves and/or Cocoa Spread

Directions:

  1. Preheat the oven to 350°F
  2. In a bowl, combine all ingredients (except filling) and mix with a wooden spoon or your hands
  3. Line a baking sheet with parchment paper
  4. Shape dough into 24 small 1-inch balls
  5. Roll each ball in granulated sugar to coat
  6. Place on parchment-lined cookie sheet
  7. Lightly press the center of each dough ball with your thumb to create a well
  8. Add ¼ teaspoon of jam or cocoa spread in the center of each cookie
  9. Bake for 7 – 9 minutes, until set on the outside but still very soft – do not over bake!
  10. Slide the parchment papaer from the baking sheet onto the counter. Let cool for 5 minutes before enjoying!

 

Carolina Morning Segment: Avoid the holiday weight gain & Chocolate Peanut Butter Popcorn Balls Recipe

I had a lot of fun sharing my tips for avoiding the holiday weight gain with Siblia and Christy! Check out my top tips below, and scroll down to get the recipe from the show.

Chocolate Peanut Butter Popcorn Balls Recipe

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Why are dietitians so obsessed with snacking? Because snacks are amazing!

No really though, we love snacks because they help us reach our health goals! Snacks (especially during the holidays) can keep us from getting overly hungry before a meal, which can lead to over eating or bingeing on holiday sweets.

What’s the most important thing about snacking? That it incorporates both a carb + protein/good fat!

Repeat after me: carbs alone don’t keep you full!

This is why “healthy snacks” like an apple or a cup of berries doesn’t fill you up – but it’s also why goldfish don’t either (unless you eat the whole bag I guess). I love these Peanut Butter Chocolate Popcorn Balls because they’re not only festive, but it’s a snack the whole family will love! Have your kids help you with the assembly of each popcorn ball.

The popcorn gives you whole grains, and the peanut butter adds some good fats and protein to keep you fuller longer.

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Chocolate Peanut Butter Popcorn Balls

Yield: 10 Popcorn Balls

Ingredients:

  • 9 Cups Air Popped Popcorn (1/3 cup kernels)
  • 2 Tablespoons Dark Chocolate Chunks
  • 1/4 Cup Organic Honey
  • 1/4 Cup Natural Chunky Peanut Butter

Directions:

  1. Place the popcorn and chocolate chunks in a large mixing bowl. Set aside.
  2. Heat a small sauce pan over medium-low heat. Add the honey and peanut butter and stir together with a spatula until heated and the honey starts to bubble.
  3. Remove from heat, and pour over the popcorn, using the spatula to scrape the sides of the sauce pan.
  4. Stir until all of the popcorn is well coated with the peanut butter mixture, and the chocolate chips start to melt.
  5. Line a baking sheet with parchment paper.
  6. Using your hands, form the mixture into 10 balls before the mixture cools. Set each one on the parchment paper.
  7. Place in the refrigerator to cool for 25-30 minutes, and enjoy!

This snack can be stored in the refrigerator for up to 1 week!

Nutrition Facts (1 popcorn ball): 198 Calories, 8.1g Total Fat, 1.3g Saturated Fat, 0mg Cholesterol, 2mg Sodium, 28g Total Carbohydrate, 4.5g Fiber, 9g Sugar, 6.6g Protein

The 2018 Healthy Holiday Gift Guide is Here!

Healthy Holiday Gift Guide 2018

The holiday gift giving season is here 🎄

This year instead of buying your loved one another sweater or scarf, give the gift of health! Check out my Healthy Holiday Gift Guide with options for everyone on your list.

For your busy friend or family member

One week of Freshly meal delivery!  There a lot of meal delivery services to choose from, but for your ulta busy friend/family member there is nothing like healthy prepared meals delivered to your doorstep. Freshly offers healthy pre-made meals that you pop into the microwave for an easy lunch or dinner! Perfect for the busy parent, professional (CPAs love this during busy season!), or new college grad living on their own.

For the office

This holiday season don’t be the third person to send chocolates or popcorn to the office, check out these unique and healthy KIND Holiday Cubes! I have been a member of the KIND nutrition collective for a couple of years now, and I love their products. Not only are they a delicious snack, but they are also filled with healthy fats and protein to fight the afternoon slump.

For the pizza lover

Pizza doesn’t always have to be a treat meal, and these pre-made cauliflower pizza crusts by Cali’flour foods are gluten free and low carb! Top each pizza with your favorite cheese, veggies, and lean protein for an easy Friday night dinner.

For the cook

Some of my favorite healthy kitchen gadgets include: an air popper to make your own healthy snack at home, a sous vide for percise cooking, and of course an Instant Pot for quick cooking grains and one pot meals! Not sure if they have these already? Check out our Meal Planning Bundle featuring healthy recipes and a weekly meal planner.

For the one who is stressed out

Stress has been scientifically proven to promote disease and weight gain. Research has shown that meditation for even a couple minutes per day can decrease stress. The Calm App has been named Apple’s App of the Year and Editors’ Choice by Google Play. Get them a 1 year membership here, or turn it into a gift basket by adding on the Calm Sleep Mist , and Calm Work Book as well!

For the fitness lover

We all know how important stretching and foam rolling is, but few of us take the time to actually do it. Help your friend or family member feel better, prevent injury, and improve performance with this TriggerPoint Grid Foam Roller! The design is modeled to feel just like a massage therapists hands, and comes with an online video library as well.

For the subscription  box addict

Subscription boxes are great, but you tend to end up with a lot of mini-samples – not with FabFitFun! They offer 8-10 FULL SIZE samples of high end products with each box valued over $200. BONUS they also get access to FABFITFUNTV with free workouts. Give a gift subscription here.

For the person who has everything

Sometimes gifts of experiences that we would never give to ourselves are the best gifts. I love the Spa Finder Gift Card  because it allows your friend or family member to find a spa near them and treat themselves to some self care, whether it is a massage, mani/pedi, or a facial.

For a healthy 2019

Gift the gift of health this holiday season with a Blush Nutrition Gift Card. Blush Nutrition gift cards are available for any amount and can be redeemed for a la carte appointments or any nutrition coaching and meal planning package.

Wishing you a healthy and happy holiday season!

 

Roasted Garlic and Chive Mashed Cauliflower & Potatoes

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You asked for a healthy potato dish for the holdiays, and I delivered!

Recently on Instagram, I asked what was the dish that you looked forward to the most during the holidays, and mashed potatoes got one of the top votes. However, this dish that is traditionally made with lots of butter and heavy cream doesn’t have to be completly tasteless when you make it healthier. Here I came up with a time efficient to roast a whole clove of garlic to add in with all of the other ingredients which not only has a great flavor, it also makes your house smell incredible.

I also cut the carb count on this recipe by using half gold potatoes, and half caulfilower. The texture and falvor is amazing, and your guests/kids won’t be able to tell that they are also getting in some non-starchy vegetables! I left the skins on the potatoes for added fiber and texture, but if you want to peel them instead that definitely is an option too.

Check it out below:

Roasted Garlic and Chive Mashed Cauliflower & Potatoes

Serves: 10

Ingredients:

  • 1 head garlic, cloves separated, left in skin
  • 1/3 Cup + 1 Tablespoon extra-virgin olive oil, divided
  • 2 teaspoons ground black pepper
  • 2 pounds golden potatoes, skins on, cut into 1″ chunks
  • 2 pounds cauliflower florets (about 2 heads)
  • 2/3 Cup 1% milk
  • 3 Tablespoons organic unsalted butter
  • 1 teaspoon salt
  • 1 Cup chives, sliced

Directions:

  1. Preheat oven to 400F.
  2. Place the separated garlic cloves in the middle of a sheet of foil. Drizzle with 1 Tablespoon of the olive oil.
  3. Wrap the foil around the cloves creating a little pouch.
  4. Place the pouch in the oven until cloves soften and you smell the aroma of garlic, about 30-40 minutes. Remove and let cool.
  5. While garlic roasts, in 7- to 8-quart saucepot, place the potatoes with enough water to cover it by 2 inches. Partially cover, and bring to a boil. Reduce heat, and for simmer 10 minutes.
  6. Add the cauliflower florets, and bring to a boil again. Reduce heat, partially cover, and simmer for 20 minutes or until the cauliflower is very tender and can be cut with a wooden spoon.
  7. Drain the potatoes and cauliflower and return to the pot.
  8. Meanwhile, in small microwave-safe bowl, microwave the 1% milk and butter on medium high for 1 1/2 – 2 minutes or until the butter has melted. Add the remaining 1/3 cup olive oil.
  9. Squeeze the roasted garlic cloves from skins into the potatoes and cauliflower mixture. Add the butter mixture to the potatoes and cauliflower along with 1 teaspoon salt and 2 teaspoons black pepper.
  10. Mash the potatoes and cauliflower with a potato masher or hand mixer until very smooth. Mix in chives with a wooden spoon.
  11. Serve immediately, or hold until service at 135 degrees.

Nutrition Facts (1 serving): 232 Calories, 15.9g Total Fat, 5.8g Saturated Fat, 0g Trans Fat, 19mg Cholesterol, 268mg Sodium, 21.7g Total Carbohyrate, 5g Fiber, 4.4g Sugar, 4g Protein

Want to know more about a having a healthy holiday season? Contact me to set up your FREE 15 minute phone appointment today!