Creamy Cauliflower Soup

What you need
• Cauliflower
• Coconut oil
• Homemade broth
• Raw cashews
• Onion, chopped
• Garlic, chopped
• Himalayan salt, to taste
• Freshly ground pepper
• Seasonings of choice (I sprinkled a little but of cumin, coriander, and cinnamon in mine)

What you do
Sautée cauliflower in coconut oil on medium heat in a pot. After about 2 minutes, throw in the garlic and onion. Sautée for another minute. Add broth and bring to a rolling boil. Transfer ingredients to your blender and add your seasonings, cashews, and more coconut oil. Blend until you get your desired consistency. Serve hot. (I garnish with a sprinkling of paprika and a sprig of parsley.)

How do you make cauliflower soup? Which seasonings did you use?

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The Frugal Girl’s Guide To Vitamins & Minerals!

Supplements are expensive! If you’ve been following my blog for a while, or you know me in real life, you know how much I hate spending money if I don’t have to. As someone who takes great pleasure in supporting my body by giving it what it needs, I did some research on vitamins, minerals, and other things my body needs, and came up with a food plan to ensure I’m getting my daily intake of vitamins, minerals, etcetera through the food I eat, not through expensive pills that may or may not work. The following is a list of the foods I eat regularly for optimum health!

Vitamin A 

  • Kale
  • Sweet potato
  • Pumpkin
  • Mango
  • Butternut squash
  • Eggs

Vitamin B6

  • Bananas
  • Hazelnuts
  • Spinach
  • Salmon
  • Chicken

Vitamin B12

  • Lamb
  • Eggs
  • Salmon
  • Greek yogurt
  • Tofu

Vitamin C

  • Strawberries
  • Tomatoes
  • Red peppers
  • Broccoli
  • Citrus fruits
  • Cauliflower
  • Cherries
  • Cilantro
  • Chives
  • Basil
  • Parsley
  • Thyme
  • Kale
  • Spinach

Vitamin D

  • Portabello mushrooms
  • Salmon
  • Cheese
  • Tofu
  • Eggs
  • Sunshine (I know, I know, we don’t EAT sunshine.)

Vitamin E

  • Olive oil
  • Raw almonds
  • Avocados
  • Raw hazelnuts

Vitamin K

  • Broccoli
  • Kale
  • Parsley
  • Spinach
  • Brussel sprouts

Calcium

  • Plain greek yogurt
  • Tofu
  • Spinach

Choline

  • Eggs
  • Broccoli
  • Brussel sprouts
  • Salmon
  • Chicken

Chromium

  • Broccoli
  • Romaine lettuce
  • Green beans
  • Tomatoes
  • Onions
  • Potatoes

Copper

  • Cashews
  • Mushrooms
  • Kale
  • Garbanzo beans
  • Avocado

Flouride

  • Chicken
  • Green tea
  • Potatoes
  • Citrus fruits
  • Eggs
  • Tomatoes
  • Carrots
  • Onions
  • Avocado
  • Strawberries
  • Bananas
  • Cherries

Folic acid

  • Asparagus
  • Spinach
  • Lentils
  • Broccoli
  • Brussel sprouts
  • Avocado
  • Garbanzo beans
  • Almonds
  • Cauliflower
  • Carrots
  • Butternut squash

Gelatin

  • Bone broth

Iodine

  • Greek yogurt
  • Salmon
  • Eggs
  • Potatoes

Iron

  • Tofu
  • Lentils
  • Spinach
  • Chicken
  • Cashews
  • Potatoes

Magnesium

  • Almonds
  • Spinach
  • Bananas
  • Salmon
  • Avocado
  • Dark chocolate

Manganese

  • Pineapple
  • Green tea
  • Oats
  • Spinach
  • Kale
  • Tofu

Molybdenum

  • Lentils
  • Almonds
  • Cashews
  • Greek yogurt
  • Tofu

Niacin

  • Avocado
  • Chicken
  • Mushrooms
  • Sunflower seeds
  • Salmon

Pantothenic Acid

  • Chicken
  • Eggs
  • Sweet potatoes
  • Mushrooms
  • Avocado
  • Greek yogurt

Phosphorus

  • Cheese
  • Salmon
  • Chicken
  • Greek yogurt

Potassium

  • Potatoes
  • Artichokes
  • Bananas
  • Greek yogurt
  • Mushrooms

Probiotics

  • Raw sauerkraut
  • Kimchi
  • Kombucha
  • Greek yogurt
  • Kefir
  • Miso paste

Riboflavin

  • Eggs
  • Almonds
  • Cheese
  • Lamb

Selenium

  • Salmon
  • Brazil nuts
  • Broccoli
  • Spinach
  • Chia seeds

Sodium Chloride

  • Himalayan salt
  • Sea salt

Thiamin

  • Lentils
  • Pecans
  • Sunflower seeds
  • Asparagus

Zinc

  • Cashews
  • Lamb
  • Spinach
  • Pumpkin seeds

How do you get your daily vitamin intake?

Beans, Beans, Good For Your Heart! The More You Eat, The More You…

I love eating meat, so much so that my body is telling me to slow the hell down! My vegan friends shared with me some ways they get the protein they need without eating meat and I made a commitment to try all of their suggestions! I never make anything without sharing how I did it with you, and today is no different. This morning I made a very tasty semi-vegetarian breakfast I’m proud of. I still don’t know what to name it so, for now, we’ll just call it “Beans With An Attitude”.

The first thing I did was make turkey broth out of the turkey scraps left over from Thanksgiving. No, I didn’t do this today, I made broth right after dinner on Thanksgiving Thursday and have it stored in my fridge.

This is how I made the broth: I placed the turkey scraps (carcass included), chopped onion, smashed garlic, all of the vegetable and herb scraps left over from preparing dinner (celery, carrot, butternut squash, rosemary, thyme, sage), olive oil, himalayan salt, black pepper, apple cider vinegar, and water in my crock pot and set the heat to low. I slow-cooked the broth overnight and strained it into a large mason jar the next day. After the broth cooled completely, I stored the broth in my fridge.

Last night before bed, I rinsed a cup of uncooked (no cans in my home) garbanzo beans and put them in my crock pot. I added 3 cups of my homemade broth, set the heat to low, and slow-cooked overnight. This morning my beans were cooked to perfection! I took about a 1/2 cup of the beans out and rinsed them, the other half I let cool before storing them in a container in my fridge. With the beans I took out to eat, I added sundried tomatoes, goat cheese, thinly sliced red onion, himalayan salt, and freshly ground black pepper. My, my, these beans are delicious!

(If you can’t eat bone broth, use your saved vegetable scraps and make a vegetable broth. I wasn’t attempting to make a vegetarian dish, just a meal where I did not have to chew and digest actual pieces of flesh.)

On a side note: I had such a yummy time eating this this morning that I forgot to take a picture for you. I promise to add a picture the next time I make this delectable little dish.

How do you substitute meat in your diet? How do you prepare garbanzo beans?

Got Bread?

As you know, I’m a stickler about not wasting. Every time I attend an event where food is served, I take home all of the unwanted leftovers that would have otherwise been tossed in the garbage. This practice keeps my creative juices flowing and hard earned greenbacks in my bank account.

At my last potluck, hoagie rolls were among the items left behind. Since I have plenty of salad fixings in my home, I turned these rolls into croutons!

First I cut the rolls into bite-sized pieces then transferred the pieces into a large bowl. Next, I generously poured olive oil into my bowl and added thyme, garlic powder, onion powder, and nutritional yeast. Then I tossed everything together until all of my bread pieces were coated in the oil and seasonings. My oven was already on at 350 degrees F because I’m baking granola so I just spread my croutons out on a cookie sheet and stuck them in the oven to bake. After 10 minutes, I mixed the croutons and continued to bake until they were crisp the way I like them. I am allowing them to cool in a glass jar before I seal the jar and store them.

What do you do with leftover bread?

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Creamy “Leftover” Soup

I co-hosted a BBQ last weekend and ended up taking all of the leftovers home. There was a huge platter of broccoli, cauliflower, green onion, and carrots among the castaways, so today I chose to make a soup out of them!

This is what I did:
I rinsed the vegetables well, then chopped up some garlic. I sautéed the broccoli, cauliflower, carrots, garlic, and green onion in olive oil, sea salt, fresh black pepper, and thyme. Next, I transferred my sautéed veggies to my blender, added my homemade chicken broth, and blended everything for about 3 minutes. When done, I poured the soup into a bowl. That’s it!

It’s really easy to turn unwanted leftovers into something desirable. All you need is a little imagination or a cookbook!

Do you have tips you’d like to share? Share them here!

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Chicken Soup: Mmm Mmm Good!

What you need
• 1 whole chicken, skin removed
• 1 onion, chopped
• 5 hot peppers, chopped
• 3-5 cloves of garlic, crushed
• Himalayan Salt
• Black Pepper, freshly ground
• Bay Leaf
• Cayenne Pepper
• Fresh Thyme, finely chopped
• Fresh Oregano, finely chopped
• Olive Oil
• Stock pot
• Enough water to fill your stock pot

What you do
In stock pot, sauté onion, peppers, and garlic in Olive Oil for about 2 minutes. Add water, chicken, salt, pepper, cayenne, thyme, oregano, and bay leaf and allow to come to a boil. Once boiling, cover pot and lower heat. Simmer until the meat separates from the bone.

How do you make chicken soup?

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Cilantro Lime Grilled Chicken

What you need
• Chicken Breasts
• Cilantro Salad Dressing (recipe posted on my blog)
• BBQ
• Basting Brush

What you do
Marinate your chicken overnight using the cilantro dressing. Start up the grill! When ready, place chicken pieces on grill. Brush chicken with the remaining dressing while grilling. Flip and repeat until all chicken pieces are thoroughly cooked! *I serve this with grilled corn, slow-cooked black beans, and spicy tomato salad.*