Side Dishes

Cauliflower Rice

Cauliflower rice I’ve found to be a satisfying substitute for grains. You don’t have to be strictly paleo to want to substitute grain sometimes. As you can tell by my other recipes, I’m not against whole grain in any way; I don’t believe in haphazardly removing food groups for no reason, however, it is true that many of my clients benefit greatly from either eliminating or reducing their grain intake. It just depends on the person. For example, someone who has high blood sugar or who is insulin resistant should not partake in very much grain at all.  While whole grains are amazing in so many ways, they still turn into sugar in your body. For most, that sugar is compensated for by the amount of fiber in the grain but for someone who is insulin resistant, those sugars are still going to be stored in your body as fat. Enter cauliflower rice! Cruciferous vegetables (like cauliflower, broccoli, brussels sprouts etc.) are so great for removing fake estrogens from the body and help level out your hormone levels. Plain white rice does not do that for you. Think of cauliflower rice as an easy way to add more goodness into your diet and treat your body right. This is one food trend I can get on board with, I love a grain free option that still satisfies. You can do so much with this easy recipe! Ingredients: 1 head cauliflower 3 green onions, finely chopped 3 TBS. Ghee Salt and […]

Sofrito and Mexican beans

I love making this recipe as a side whenever I make Carnitas, Shredded Beef or even Skirt steak platter for my family. I typically already have all these ingredients (jalapeno, cilantro, onions, garlic, etc) on hand so making this side only requires a little bit of extra prep work the night before when I soak the beans. Beans are such a good source of fiber and protein and this recipe is much much better for you than any canned refried beans, those tend to have hidden trans fats and sodium. Think of the sofrito almost like a base or a sauce that you add to the beans. It’s a more traditional way of making beans and very effective at imparting flavor. You can also use sofrito in rice. As you can tell, I make a ton of dishes that are Latin-inspired in flavor. I love this cooking style and its use of fresh, simple ingredients that really pack a punch. I find Latin American and even Tex Mex dishes to be fairly easy to modify and make “Sown Life approved” because they already call for lots of herbs, spices veggies and protein. Not only are these recipes crowd pleasers and favorites, but when I make them I feel like I’ve given my body the best and most nutritious foo I can and that makes me happy. Enjoy this dish! Sofrito ingredients: 1 red bell pepper, seeded 1 jalapeno pepper (optional) 1 small bunch of cilantro (this is where I use […]

Mexican Brown Rice

I don’t eat grain every day but I haven’t taken it completely out of my diet because I am not in the business of deprivation. When I do make a grain side, recently it’s been brown rice. I find that a reasonable serving of brown rice, coupled with protein, digests very well and doesn’t leave me bloated. For many of us, as we age and change, it makes more sense to be careful about the carbohydrates we choose. I will sometimes pass on the rice at dinner but I will have it the next day at lunch with leftovers. It makes more sense for my body to have grain in the middle of the day because I need the energy. But my active 21-year-old son needs those with dinner! A big part of my health journey has been to realize that you don’t have to be afraid of grain. My philosophy is you need to know how it makes your body feel and if it will help you reach your goals or not. This Mexican rice recipe is filled with veggies and delicious flavors, you will feel good serving it to anyone, knowing they are getting the best possible choice. Ingredients: 1 cup brown rice 1 tbs. olive oil 1 14 ounce can tomato sauce 8 ounces chicken stock 1 tsp. sea salt ½ medium yellow onion, finely chopped 2 garlic cloves, minced 1 cup frozen corn 1 cup frozen peas Directions: 1. In a medium saucepan, heat olive oil. Add […]

Green Beans with Goat Cheese and Roasted Cashews

This dish is my nutrient dense, flavorful and wholesome answer to traditional green bean casserole. Out with the canned cream of mushroom soup and fried onion ring topping. No thank you! Give me all the goat cheese, roasted cashews and fresh herbs and mushrooms. Yum! This dish is so rich in flavor I guarantee you will not miss the old recipe one bit. I am really excited to make this! Don’t be afraid to add your own spin on traditional dishes! Especially any tweaks that add nutrition, flavor and freshness. Ingredients: 1 pound green beans ¼ cup chopped roasted and salted cashews 2 shallots ¼ cup butter ½ pound mushrooms sliced 1 tsp. Thyme ¼ cup sherry ½ pound chevre goat cheese ¼ tsp. salt ¼ tsp. Pepper ½ cup grated parmesan   Directions: 1. In a medium-size saucepan, cover green beans in salted water. Boil until green beans are just done, (still have a snap to them). 2. In a large skillet over medium heat, melt the butter and saute shallots until translucent. Add mushrooms and saute until mushrooms are browned. 3. Deglaze pan with sherry and let simmer for about 1 minute. 4. Lower heat to medium-low and stir in goat cheese until melted. Add thyme, half of the parmesan cheese, salt and pepper. 5. Stir in green beans until evenly coated. 6. Sprinkle with nuts and the other half of the parmesan cheese. 7. Pour into a small casserole dish and put in the oven at 350 […]

Cauliflower Mash

Let’s talk about cauliflower! What an incredible substitute for potatoes. For me personally, I need all the cruciferous vegetables and cauliflower is packed with fiber and helps the body eliminate fake estrogens. I love using cauliflower as a side option and it gives me more bang for my buck nutritionally.  Enjoy this simple and filling recipe. It would be perfect alongside my turkey meatloaf or a leg of lamb for Easter dinner. Yummmm.    Ingredients:  1 head of cauliflower ¼ to ½ cup chicken or vegetable stock 1 T ghee 2 green onions, finely chopped Salt & Pepper to taste   Directions:  1. Chop a head of cauliflower and put in a medium saucepan with ¼ cup of stock.     2. Steam, adding additional stock if needed.   3. When Cauliflower is soft, using a potato masher or large fork, mash in a saucepan adding ghee, salt & pepper.     4. Transfer mixture to a bowl.  Stir in green onion and serve.               © The Sown Life LLC, 2019

Candied Tomatoes

  This recipe comes from a Suzanne Sommers book from back in the day when I followed her.  I have been making them for as long as I can remember. They are so delicious and easy and  I promise you will fall in love with them!! These are wonderful on their own and you will probably find that you can’t stop eating them once they come out of the oven.  They are also great as a salad topper or paired with cheese or my homemade ricotta on a crostini.     Ingredients: 2 quarts cherry tomatoes, halved ¼ cup extra virgin olive oil Salt      Directions: 1. Preheat oven to 325. 2. Line a sheet pan (with sides) with parchment paper. 3. Toss tomatoes with olive oil and salt. 4. Line the tomatoes on a baking sheet with the cut side up.     5. Roast for 2 hours or until outside of the tomato is wrinkly and browned and the inside of the tomato is still moist. 6. Store in olive oil in the fridge.   Enjoy these on just about anything!!                 © The Sown Life LLC, 2019

Herb Roasted Onions

  With fall approaching, I have been turning my attention to more root veggies… like onions! I know that roasted veggies aren’t exactly a new thing, but let me tell you, these roasted onions really took on a life of their own. They became this perfect addition to just about anything. The first time I made them I was having a little gathering at my house and we just took these onions and spread them on bread with some goat cheese. They were so delicate and melted in your mouth good! I always seem to have extra onions around so I love being able to use them up like this!     Marinade Ingredients: ½ C water ½ C white balsamic vinegar or red wine vinegar 1 T raw honey 1 tsp. Herbes de Provence ½ tsp. Sea salt ¼ tsp. Black pepper   Roasting Ingredients: 2 large onions or 4 small onions 4 TBS. butter or ghee     Directions: 1. Combine all marinade ingredients in a bowl and pour into the bottom of an 8×8 baking pan. 2. Slice the ends off onions and cut in half horizontally. 3. Remove skin. 4. Place onion face down in marinade. 5. Marinate covered in the refrigerator for 6 hours or more, flipping onions over halfway through so that marinade is absorbing the onions on both sides.     6. Preheat oven to 400 degrees. 7. Roast in the oven for 1 hour or until golden, turning onions over halfway through. 8. Serve! […]

Curried Quinoa Salad

Quinoa has now become a household name and rightfully so. It is not actually a grain but an edible seed that is free of gluten and a complete protein. One serving size equals about 8 grams of protein which is very high for a plant based food. Now you can find a red, white or black variety on just about any supermarket shelf. Each has it’s own texture and cooking time and I use all three interchangeably. Quinoa is a great substitute for other grains and is easy to prepare. This salad is one of my “go to” recipes. I make a large batch at the beginning of the week and use it in many different variations. It is excellent for breakfast with a fried egg on top, alone as a light lunch, or a hearty dinner alongside chicken, salmon or a sweet potato. Ingredients: 1 cup dried quinoa, rinsed and cooked 2 carrots chopped or shredded 1 red bell pepper chopped 3 green onions chopped (I use the whole thing) 1 handful parsley chopped 1/2 cup raisins 1/2 cup toasted, slivered almonds or pepitas 1 1/2 TBS. curry powder (or to taste) Salt & Pepper Drizzle of Olive Oil Juice of 1/2 lemon Directions: 1. Cook quinoa according to the package and add all the chopped vegetables      2. Sprinkle curry powder into the mixture followed by salt and pepper to taste   3. Drizzle Salad with olive oil and lemon juice.   4. Stir it all together and enjoy! I hope you enjoy this as much […]