• Affiliate Disclosure We participate in the Amazon Services LLC Associates Program. Therefore, some of these recommendations will result in this page earning a small commission. This will not affect the price that you pay at all. If you support what we do and appreciate the free information that we provide then please consider purchasing through our links. It is very much appreciated!

Low Carb and Gluten Free Easy Cauliflower Casserole

easy cauliflower recipe

Low Carb and Gluten Free Easy Cauliflower Casserole

I have a dilemma sometimes when it comes to cooking.  My teenage son is a vegetarian, my oldest daughter is gluten free and I am Paleo, Low carb and Ketogenic! In fact, I have an entire site dedicated to the Ketogenic lifestyle.  That usually means there is meat involved in my meal.  So when I come across a baked cauliflower recipe that can be eaten as a meal by my veggie son, and it is also cheesy good and low carb, and I can simply add some more protein to mine, well I have to give it a try!

I came across the recipe on Pinterest and traced it down to a paleo site called The Iron You.  Thanks Iron You, this is a fantastic recipe that I will make again!  One of the things that makes this low carb cauliflower recipe so good is the caramelized veggies. I did tweak it a bit to get my ketogenic ratios up, but that is no matter, you can follow the original or add a side salad.

Here is my slightly changed version of this healthy cauliflower casserole recipe, made a little more Keto.

Low Carb Easy Cauliflower Casserole

  • 1 head cauliflower, broken into bite site florets
  • 1 pound button mushrooms, sliced
  • 1 large onion, cut into rings
  • 2 cloves minced garlic
  • 2 tbsp olive oil
  • 2 eggs
  • 1/2 c sour cream
  • 1/2 c grated sharp cheddar
  • 1/2 c grated parmesan
  • fresh parsley
  • salt and pepper to taste

Instructions For Easy Cauliflower Recipe

  1. Heat oven to 425.  Take a casserole dish and rub with a small amount of butter or oil.
  2. Place cauliflower florets into dish in single layer.
  3. Drizzle with 1 tbsp of olive oil and sprinkle with salt and pepper.
  4. Bake for 15 minutes, toss and turn the cauliflower, then bake another 15 minutes.  The florets should be nicely browned. (Don’t skip this step of roasting the cauliflower, it really makes the dish!)
  5. In a large bowl beat eggs, cheddar and sour cream, set aside.
  6. In large frying pan, saute mushrooms in 1 tbsp oil until they are browning.  Add onion rings and cook until transparent, then add garlic and cook a minute or so more.
  7. Add the cooked cauliflower florets into frying pan and toss around until well combined.  Add all these vegetables into the big bowl of sour cream mixture, mix well and place back into the casserole dish.  Top with the parmesan cheese.
  8. Cover with foil and bake at 350 for 30 minutes.  Uncover and bake for 10 more minutes.  Sprinkle with fresh parsley.

My son absolutely loved this dish!  It was creamy, cheesy and the roasting of the cauliflower gave it much flavor!  I will be making this again and again.

This made 8 servings:  Calories 146, Carbs 8, Fat 9, Protein 8, Fibre 2

(I had it the next day for lunch and I put bacon on top.  Mind blown.)

This easy cauliflower recipe is suitable for Atkins, The 100 diet, Ketogenic, gluten free and any other low carb diet plan.


The Mediterranean Diet – a Heart Healthy Food Plan!

the Mediterranean diet

The Mediterranean Diet

The Mediterranean diet is not a diet as in “go on a diet”, rather it is a way of life and a way of eating that could promote optimal health and weight loss.  It has actually been recognized as a way of eating by the medical profession since the 1940’s.  However, it was not until the 1990’s that it became a mainstream model as a healthy plan of eating.  It still continues to make health news headlines today as a diet that lowers cholesterol, blood pressure and diabetes.  As little as two weeks ago, this diet was credited for reversing stroke risk in Heart.org, a journal for cardiologists.

And all this despite that this diet is not a low fat or low sodium diet!

The Mediterranean diet secret may lie in the abundant use of Virgin Olive Oil.  Olive oil contains a very high level of monounsaturated fat, including oleic acid which has been linked to a reduction in the risk of heart disease.  Other characteristics of this diet include a high consumption of fruits, vegetables and unrefined grains,  a moderate consumption of fish, dairy and red wine, and a low consumption of red meat.

Add to this, that with the exception of city dwellers, the people of this area lead a much more physically active lifestyle and you have a great model for healthy living in general.

Pros and Cons of The Mediterranean Dietmediterranean food list

Pros

  • Real whole foods that we can easily obtain
  • The whole family can enjoy this healthy way of eating
  • It is not a ‘diet’, it is a healthy lifestyle, therefore easier to maintain.

Cons

  • This is not about the diet, but more of a perception that people have.  I have seen people who feel that a plate of pasta and a bottle of wine ‘qualifies’ as a healthy ‘Mediterranean diet’ meal.
  • People want instant gratification and because this is not a fast weight loss diet, it is a long term way of eating to promote health, people tend to abandon it in favor of a crash diet.

 

If you would like to obtain some free articles and a newsletter concerning The Mediterranean Diet, you can get those here.

I have a co-worker who is Italian and has managed to stay very slim all of her life.  She grew up eating the Mediterranean foods as a natural way of eating and is very liberal with olive oils, avocado and other natural fats.  I love eating at her place and to me she is a living testament of how Mediterranean meals can be a way of life and a very healthy and enjoyable one at that!

Check below for some recommended books on getting the Mediterranean foods into your life!

The Mediterranean Prescription: Meal Plans and Recipes to Help You Stay Slim and Healthy for the Rest of Your Life The Mediterranean Diet for Beginners: The Complete Guide – 40 Delicious Recipes, 7-Day Diet Meal Plan, and 10 Tips for Success Genco Extra Virgin Olive Oil – 1 Gallon

 

The Engine 2 Diet

Engine 2 DietThe Engine 2 Diet

When I first heard the term ‘Engine 2’ Diet, I immediately thought of fire engines and big, burly firemen and lots of beefcake.  I mean beef.  Sorry, the mind wanders at times.

At any rate,  I was quite surprised to see that the Engine 2 Diet is a plant based diet, in other words no beef or meat of any kind.

The Engine 2 Diet was created by firefighter Rip Esselstyn to assist members of his Austin, Texas fire department to get back into shape.  Vegetarians don’t normally impress me much, as I see a lot of vegetarian junk food being eaten.  Coke and fries may not have meat, but that is not a meal!

But this is different in that it is whole foods based (no processed junk) and also low fat.  Dieters are encouraged to cut out vegetable oils and anything that has more than 2.5 grams of fat per 100 calories.

There are two phases of the program, you can do the ‘firefighter’ version and go all in, or you can do the ‘fire cadet’ version and ease into this new way of eating.  Either way, the dieter is encouraged to have their bloodwork checked and go on their 28 day challenge and then recheck the bloodwork.

Pros and Cons of The Engine 2 Diet

Pros

A low fat, plant based diet can lower cholesterol and prevent diabetes and heart disease

This is not a weigh & measure diet (but certain foods are off the menu.)

Promotes a long term way of eating for the whole family as opposed to a diet.

Cons

Unless you are really committed to a vegan or vegetarian lifestyle, this is hard to stick to.

Might be too low fat to stave off hunger

 

Interestingly, my own son has been a vegetarian for 7 years and he is strong and healthy.  He is an air cadet and goes on weekend survival trips and just does not eat meat for ethical reasons. I could definitely see him advocating The Engine 2 Diet!

The book outlines the 28 Day Challenge and has many recipes.  There are also some online resources out there on Facebook and Pinterest to keep you motivated.

 

The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds

 

My Beef with Meat: The Healthiest Argument for Eating a Plant-Strong Diet–Plus 140 New Engine 2 Recipes

 

Forks Over Knives – The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year

The Fast Metabolism Diet

Fast Metabolism DietThe Fast Metabolism Diet

This is a best selling diet book authored by Haylie Pomroy and featured on Dr. Oz, complete with an A list  celebrity clientele.  (I think I should create a category for this site for those diets featured by Dr. Oz!)

There is a caloric cycling element to this diet (although no calories are counted), so it’s more like a nutrient cycling.

Phase 1 : Two days of mostly fruits and carbs in the way of whole grains (think quinoa and brown rice)

Phase 2:  Two days of mostly dark green veggies and lean proteins such as fish and poultry

Phase 3: Three days of all of the above with the addition of good fats such as avocado, nuts, coconut oil and olive oil

Ms. Pomroy has an impressive list of credentials and described as a ‘Celebrity Nutritionist’.  There are extensive online resources such as Pinterest recipe boards, facebook groups and blogs.  She also sells a shake mix on her website that supports the Fast Metabolism Diet. I checked the ingredients and they look really good, especially compared to other shake mixes.  Definitely worth a look and the cost works out to less than $2 per serving.

Pros and Cons of the Fast Metabolism Diet

Pros

Use of real  whole and healthy foods, lots of it

Plenty of online resources to help you, as well as a smart phone app

No counting calories

Cons

I am always hesitant about a diet guru promoting shakes and supplements

Counting calories or not, on the Phase 1 and Phase 2 days, the calories are very, very  low.

I find the phases and cycles a bit confusing

 

But certainly I feel this one is worth a try and I would love to hear from people who have done it.  How did you find the switching from phase to phase?

PS The Fast Metabolism Diet cookbook is available by preorder.


 

The Fast Metabolism Diet: Eat More Food and Lose More Weight

 

The Fast Metabolism Diet Cookbook: Eat Even More Food and Lose Even More Weight

 

101 Best Foods to Boost Your Metabolism


The 17 Day Diet

17 day diet

The 17 Day Diet

The 17 Day diet is a program where you cycle through 3 stages of eating (17 days each) , finally ending up at Cycle four or the ‘Arrive’ Cycle.  The Arrive cycle is where you stay for the long term.

Except for the Cycle 1 the ‘Accelerate’ stage, this diet falls under the ‘Family Friendly’ category in that there is no reason the entire family would not be able to eat the same as what you are eating while on this diet.

Cycle 1 ‘Accelerate’

You are eating fish and poultry, low sugar vegetables and low sugar fruits

Cycle 2 ‘Activate’

You will alternate Cycle 2 and Cycle 2 days. On the Cycle 2 days you can have natural starches such as yams.  You can also have more variety of protein such as pork.

Cycle 3 ‘Achieve’

This brings an expanded food list, as well as the occasional alcoholic drink

Cycle 4 ‘Arrive’

You will follow Cycle 3 during the week and eat a wider variety of foods on the weekend, foods not normally eaten by dieters! This is to shock your system by using caloric cycling.

Pros and Cons of 17 day Diet

Pros

Well balanced and healthy food plan, the whole family can eat the same foods!

Plenty of recipes and support online

Cons

All the cycling and one day this and one day that can seem a bit confusing!

 

I did stumble across a blog that seems to contain every resource you could possible need to follow this diet.  If you are ready to get started now, it’s called The 17 Day diet Blog of course!  Here you will find what you need to get started.


 

The 17 Day Diet: A Doctor’s Plan Designed for Rapid Results

 

The 17 Day Diet Cookbook: 80 All New Recipes for Healthy Weight Loss

 

The 17 Day Diet Workbook: Your Guide to Healthy Weight Loss with Rapid Results


 

 

The 21 Day Sugar Detox Meal Plan

21 day sugar detox meal plan
The 21 Day Sugar Detox Meal Plan

The 21 Day Sugar Detox is the brainchild of Diana Sanfilippo, author of Practical Paleo (a fantastic book that I own!).  That said, you do not have to be following the paleo diet in order to benefit from this program. Like the title says, it is only 21 days and the goal of the program is to lose your taste for sugar and other sweetness.

I have tried this myself a couple times and the way it is laid out makes a whole lot of sense.  It takes about 21 days to break a habit, so the time frame is good.  When I have done it, even a simple piece of fruit tastes really sweet after three weeks of nothing sweet!

You get everything you need to start the program the minute you buy it ($37). You download the food plan, the shopping list, bonus materials for working out and taking supplements.  There are many people on Facebook and in forums who are doing it.  There are websites with incredible recipes.  I plan to do this twice a year just for the detox opportunity.

Pros and Cons of the 21 Day Sugar Detox Meal Plan:

The Good Things

  • Cheap!  Only $37 with no weekly or monthly fees
  • Three levels you can follow, depending on your situation
  • Group support from others (online only)
  • No processed foods, all food is ‘real’ food and readily available.
  • Gluten free

And the Not so Great

  • The group support needs to be sought out by you and is only online
  • Three weeks with very minimal fruit can be tough!

Why Should You Do a Sugar Detox?

Well, I am not saying that you are addicted to sugar. But think about how much sugar the average person in 21 day sugar detox freedeveloped countries is eating or drinking.

And I’m not even talking about the overt in your face sugars that we consume in soda pop, donuts and candy. I’m also talking about all the sugars that are hiding from you. Like that Grande Mocha Frappocino. And things like maltodextrin and high fructose corn syrup. And the ones that have different names that you can’t possibly spell or recognize.

And what about the foods that are not actually sugar but turn to sugar the second they hit your bloodstream.

Our bodies are bombarded daily with sugars and chemicals that mimic sugar and turn to sugar. No wonder we are suffering from diabetes and obesity at rates never before seen in spite of all the information we have at our fingertips.

We are no longer eating real food. We are eating food like products.

The 21 Day Sugar Detox takes you back to basics. Back to the way we ate when we grew our food and still controlled our dinner plates. We can take back that control if we just give it 21 days.

 

If you are ready to give it a try, or want more details, click on the banner:

21 day sugar detox free

 


 

The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally The 21-Day Sugar Detox Cookbook: Over 100 Recipes for Any Program Level Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle

 


 

Good Luck!

The Virgin Diet

The Virgin DietThe Virgin Diet

Designed by J.J. Virgin, the basic premise of the Virgin diet is that there are 7 foods that are the biggest triggers for all that ails us, including obesity.  These 7 foods are responsible for allergies and other health problems and by eliminating them, we will solve many issues including weight issues.  These 7 foods are:

  1. Soy
  2. Corn
  3. Gluten
  4. Dairy
  5. Sugar and Artificial sweeteners
  6. Eggs
  7. Peanuts

The Virgin Diet program does lay out a very natural and healthy way of eating that could benefit the whole family. It could also be a long term way of eating if one was committed not only to weight loss, but also to eating only the highest quality food.

Week one promises 7 pounds in 7 days, so a nice start to a new way of life!

 

Pros and Cons of The Virgin Diet

Pros

Extremely healthy foods, lots of fruit and veggies

No weighing and measuring of foods

Online support groups

Cons

Hard to maintain long term unless you are committed to eliminating these 7 items from your diet

They are promoting a product called  ‘The Virgin Diet Shake’

 

I actually want to try this diet, more as a long term way of eating after I have used some of these other diets to get all my weight off!  If I was to have a ‘perfect diet’ this would be it!  I would love to hear from people who have used this program.



The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days


My Virgin Diet CookBook:: The Gluten-Free, Soy-Free, Egg-Free, Dairy-Free, Peanut-Free, Corn-Free and Sugar-Free Cookbook


Six Weeks to Sleeveless and Sexy: The 5-Step Plan to Sleek, Strong, and Sculpted Arms

The DASH Diet

DASH DietThe DASH Diet

The DASH Diet was originally a plan of eating used to address high blood pressure.  DASH is an acronym standing for Dietary Approaches to Stop Hypertension.  And while DASH is still a great plan to lower blood pressure and reduce cholesterol, it has gained an incredible following as a weight loss tool.

There are DASH books, support forums, Pinterest boards with recipes, you name it!

This diet was voted by health experts to be the best overall diet three years in a row!

Pros and Cons of The DASH DIET

Pros

Health Experts on your side!

Well balanced meals, no weird foods or starving so the whole family can follow it

Can be used as a long term, even permanent food plan

Cons

Due to slower (but steady!) weight loss,  it is important to find a support group

You really need the book to figure out exactly what you are doing

There is weighing and measuring of food involved


The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy (A DASH Diet Book)

The Everyday DASH Diet Cookbook: Over 150 Fresh and Delicious Recipes to Speed Weight Loss, Lower Blood Pressure, and Prevent Diabetes (A DASH Diet Book)

The DASH Diet for Weight Loss: Lose Weight and Keep It Off–the Healthy Way–with America’s Most Respected Diet


 

Weight Watchers Diet Plan – All Grown up!

weight watchers diet planWeight Watchers Diet Plan

My very first exposure to the Weight Watchers diet plan was as a preteen.  My mother was a member and I watched her weigh and measure her food and lose 30 lbs right before my eyes on the original Weight Watchers diet.

Almost everyone I know has been to a Weight Watchers meeting at least once.    It is quite possibly one of North America’s most popular ‘weigh & pay’ plans for losing weight and the big WW has been around since the 1960’s.

Back then, the Weight Watchers meal plans were very strict with no carbs allowed.  You had to eat fish 5-7 times per week, liver once a week and there was almost zero flexibility. Coming full circle,  this original Weight Watchers diet plan is actually much closer to the way I eat now!

Just like me, Weight Watchers is all grown up and modern now.  They have deep pockets, as is evidenced by the A list celebrities who promote the plan and the TV ads they run in prime locations and time slots.  Weight Watchers is big business, with their own Weight Watchers Foods and Snacks and all kinds of gadgets and gizmos to assist you in reaching your goals.

One thing that is still there is the weekly meeting.  Weather it is in person face to face, or an online weight watchers diet planmeeting on their website,  studies show that meeting attendance and support and camaraderie from fellow members does result in more success for members.

Here are the Pros and Cons of the Weight Watchers Diet Plan:

Pros

  • Group support from others
  • Reasonable, well balanced meals
  • Encourage healthy lifestyle changes
  • Plan is updated constantly
  • Lots of resources such as this Weight Watchers Diet Plan which includes a complete guide and 14 day menu.

Cons

  • Can be cost prohibitive for many people (approximately $40 per month depending on coupons and specials)
  • Some people rely on ‘points’ instead of what is nutritious
  • Most of the foods with the Weight Watchers logo are very processed and so really not that healthy! (Sorry WW, but it’s the truth!).
  • I find the recent plans to be more complicated to follow in contrast to the clear and concise original weight watchers diet.  I guess I need structure!

Having said all that, many many people have been successful on the Weight Watchers program.  Yes, you can do a not healthy program, but if you are really committed to a long term lifestyle change, then choosing the best foods and staying active seems like a great way to reach your goals!

Things You Will Need for Becoming a Successful Weight Watcher

  • A good food scale.  I have had my stainless steel food scale for years and love it. Salter and Ozeri are both Weight Watchers Diet Plangood scales.
  • Measuring cups and spoons.  Weighing and measuring accurately are key to tracking on the Weight Watchers diet plan.
  • If you are not going to join a local group and do the Weigh and Pay, then you will need to get some WW resources.  Amazon has an entire Weight Watchers Resource Page to find everything you might want.
  • Group Support.  Look online for groups to get some help and support.  There are several weight watchers groups on Facebook that cost nothing.  If you can afford to go all in and join a local meeting, then do so.  You can use the Weight Watchers Facebook group for support in between weekly meetings.

There are so many Weight Watchers Diet Plan products available

 



  • Affiliate Disclosure

    All Book and Product Reviews on this site are completely independant and not solicited or sponsored.We participate in the Amazon Services LLC Associates Program. Therefore, some of these recommendations may result in this site earning a small commission. This will not affect the price that you pay at all and helps to fund the site.