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Low Carb Mashed Cauliflower

Who loves mashed potatoes? (I do! I do!) Well since potatoes are high in starch and carbohydrates, a good substitute is mashed cauliflower! Follow this recipe for a close swap of mashed potatoes. Enjoy it in good health!

Low Carb Keto Friendly Loaded Mashed Cauliflower

This side dish makes an excellent substitute for Loaded Mashed Potatoes for those who are on a low carb or ketogenic diet.

  • 1 head Cauliflower
  • 1 Tbsp. Salt
  • 2 Tbsp. Butter, softened
  • 2 Tbsp. Cream Cheese, softened
  • 1/3 Cup Heavy Whipping Cream
  • 2 Tsp. Garlic Powder
  • Salt and Pepper to taste
  1. Chop the cauliflower into small pieces.
  2. On the stove, bring some water to a boil in a large pot. Boil the cauliflower in water for about 5-10 minutes or until tender.
  3. Drain the cauliflower (we used our favorite hands-free clip on strainer: http://amzn.to/2qMLPjL)
  4. Place a couple of layers of cheese cloth in an empty bowl and then pour the drained cauliflower on top of the cheese cloth. Sprinkle 1 Tbsp. of salt and let it sit until it is cool enough to handle.
  5. At this point your kids will come downstairs inquiring about the… ahem… strong smell. This is just the nature of boiled cauliflower (due to the sulfur). Tell the kids that you are cooking dinner and have no idea what they are talking about and hope they will leave you alone. Don’t screw this up! If this step goes well, you just might fool them into believing this is real mashed potatoes.
  6. Once cool enough to handle, grab the cheese cloth and twist and squeeze as much liquid out as possible. The more liquid you can squeeze out, the closer it will be to the consistency of a real mashed potato… so SQUEEZE! (Discard the liquid)
  7. Add the butter, cream cheese, heavy whipping cream, garlic powder, and salt and pepper to taste.
  8. Optional: top with shredded cheese, bacon bits, sour cream and green onions (note these are not included in the nutritional info)

Please note: optional toppings (cheese, bacon, sour cream) are not included in nutritional info.

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 95
% Daily Value *
Total Fat 8 g 12 %
Saturated Fat 5 g 24 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 24 mg 8 %
Sodium 49 mg 2 %
Potassium 12 mg 0 %
Total Carbohydrate 3 g 1 %
Dietary Fiber 0 g 0 %
Sugars 3 g
Protein 2 g 5 %
Vitamin A 6 %
Vitamin C 74 %
Calcium 3 %
Iron 2 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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The Best Spaghetti with Meatballs and Meat Sauce

My family and I love spaghetti and meatballs. However, dining out with three kids can be… well, a bit stressful. It’s also not ideal when you’re on a budget. I used to buy pre-made frozen meatballs from the supermarket (even Costco or Trader Joe’s), but they just never tasted that good to me. So I set out on a quest to make the perfect-tasting meatball. I believe I’ve finally discovered the right blend of ingredients that will create the best-tasting, restaurant-quality-but-made-in-your-own-kitchen-so-you-dont-have-to-take-your-crazy-children-to-an-italian-restaurant meatball. They are so yummy and I would love to share them with you today. Please comment and let us know what you think of our recipe. And to make it even easier to prepare, I use my Kitchen-Aid mixer.



There are two (2) recipes below: one is for the meatballs and the second is for the meat sauce – in case you just want to make one or the other. Bon apetit!


Joey’s Meatballs Recipe

  • 1 lb Ground Beef (85/15)
  • 1 small-medium Onion
  • 3-5 cloves Garlic (minced)
  • .5 cup Bread Crumbs
  • 1 tbsp Worcestershire Sauce
  • .25 cup Milk (whole or 2%)
  • .25 cup Chopped Parsley
  • Salt and Pepper (to taste)
  1. Pre-heat the oven for 350 degrees

  2. Add the ground beef to your KitchenAid bowl.

  3. Add the remaining ingredients and let the KitchenAid Stand Mixer do the mixing for you (if you don’t have a KitchenAid, you can just use your hands to mix the ingredients).

  4. Once everything is well mixed, remove the attachment and bring out a cookie sheet preferably with a silicone pad on it.

  5. Use your hands to create balls and place them on the silicone pad. 

  6. Bake meatballs in the oven for about 25 minutes or until they are golden brown with the juices bubbling under each ball.

  7. Remove them from the oven and add then to your favorite tomato sauce or enjoy them by themselves or in a sandwich

Joey’s Meat Sauce Recipe

  • 1 lb Ground Beef
  • 1 small Onion (Finely chopped)
  • 2-4 cloves Garlic (minced)
  • .5 cup Red Wine (Merlot)
  • 1 tsp Dried Basil
  • 1 tsp Dried Oregano
  • .25 cup Grated Parmesan Cheese
  • 1 tsp Garlic Powder
  • 1 14.5-oz. can Diced Tomatoes
  • 3 8-oz. cans Tomato Sauce
  • 1 tsp Olive Oil
  • Salt and Pepper (to taste)
  1. Start by a adding the olive oil to a deep saucepan on medium to high heat

  2. Add the onions and sauté for 2 minutes

  3. Add the ground beef and use a wooden spoon to separate the ground beef so as to get crumbles and not big pieces of cooked meat

  4. Add the salt and pepper to the raw meat

  5. Stir frequently until the meat gets browned

  6. Add the red wine

  7. Add the garlic powder, basil, and oregano

  8. Mix well and continue to stir for about 2-3 minutes

  9. Add the can of diced tomatoes and evenly distribute

  10. Add the 3 cans of tomato sauce. Add a little water if the sauce seems too thick

  11. Stir the sauce for another minute and lower the heat to low and cover the pan for about 10 minutes

Easter Basket Cupcakes

Easter is just around the corner and I don’t know about you but I feel like it always goes by too fast! It seems like Christmas and Thanksgiving and other holidays have more anticipation and I have more time to get ready. During Spring, though, I just feel like Easter always sneaks up on me! (Didn’t the year just start??) I’m usually lucky if I can sit down long enough to color Easter eggs with the kids!

At least Spring break is coming up soon, and maybe I can spend some quality time with the boys and take them to church during the important days like Palm Sunday and Good Friday to teach them the true reason for Easter (the Resurrection of Jesus!). Of course, I also love doing the cute Spring activities associated with Easter if I have time. It just makes everything so much more fun, doesn’t it?

When I was younger, one of our close family friends always made these adorable Easter Basket cupcakes every year without fail. I always looked forward to these cute and yummy cupcakes – it just made the holiday feel extra special and festive.

Basically, they are just super cute cupcakes with green frosting, green coconut flakes and candy eggs and topped with a pipe cleaner as a handle. You can also use licorice if you want to make it an edible handle! There is a lot of flexibility with this project and you can do it any way you want – you can have different colors for the grass (yellow, lavender, blue, or just white) and you can use different egg candies (jelly beans, chocolates, bubble gum, etc.). Make it your own! And it’s so simple that even the kids can help out.


Use any cake recipe or box cake you like.


Use about 6-8 drops of food coloring to dye the frosting (canned frosting works just fine).


Get it all nice and mixed in.


Get some shredded coconut. This Baker’s Angel Flake sweetened coconut was so yummy 🙂 We found it in our baking aisle at Target.


Add about 8 drops of food coloring and mix well with a fork.


When your cupcakes are baked and cooled you can add the frosting.


To add the coconut flakes, just turn the cupcake upside down and dip it right into the bowl of coconut flakes. It should cover the cupcake nicely.





Now add your egg candies to the top – you may need to kind of nestle them in the frosting so they don’t fall out. Finally, bend your pipe cleaner into a “U” shape and put it on the cupcake like a handle.




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Easter Basket Cupcakes - Adorable Easter Desserts that are easy enough for the kids to help out with! Topped with coconut and Easter candies these cupcakes are super cute and festive. Enjoy!

Easter Basket Cupcakes - Adorable Easter Desserts that are easy enough for the kids to help out with! Topped with coconut and Easter candies these cupcakes are super cute and festive. Enjoy!

Original Tommy’s Chili Copycat Recipe

Original Tommy’s is a restaurant here in California (founded in 1946 by Tommy Koulax) that makes the most AMAZING chili I have ever tasted. The restaurant serves their world famous chili on burgers, fries, hot dogs or you can even order it as a side. I will say, it is most certainly NOT healthy, but it is a guilty pleasure I love to enjoy every now and then. Read more

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Delicious Cauliflower Pizza Crust

I had seen variations of pizza crusts made out of cauliflower many times on Pinterest and in other food blogs, and I was quite intrigued by the idea. But to be honest I was also pretty skeptical! I have to say, after researching and making my own version of cauliflower crust, I can pretty confidently say that this stuff is pretty darn good. Now, I would be lying if I said this tastes just like the bready, doughy pizza crust that we all love to indulge in. It is more like a thin pizza crust, and since this contains cheese, egg and other spices, I didn’t feel that the cauliflower flavor was very overpowering either.

My picky kids ate this pizza not knowing the crust was different from a regular pizza crust – and they loved it! It is GOOD. If you are on the fence, you should just give it a try. You won’t regret it. Let me know how it turns out in your comments below.

Recipe for Cauliflower Pizza Crust

  • 1 head of cauliflower
  • 1/4 teaspoon salt
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon garlic powder
  • a pinch of crushed red pepper
  • 1/2 cup mozzarella cheese
  • 1 egg

Other items you’ll need:


  1. Start by cutting or breaking up the cauliflower into small florets (small enough to put inside your food processor). Put inside your food processor and pulse until it resembles rice or very fine flakes.
  2. Put the cauliflower in a microwave-safe bowl and microwave for about 5 minutes, covered. You are essentially steaming the cauliflower and it will be VERY hot when it comes out.
  3. Let it cool until you can handle the cauliflower – be careful not to burn yourself in this next step.
  4. While waiting for it to cool, preheat your oven to 450 degrees.
  5. Put the steamed cauliflower inside of some of the cheesecloth and SQUEEZE all of the moisture out of the cauliflower. When you think you’re done squeezing, squeeze some more. This step is important because it helps the crust stick together better. Discard the liquid (unless you can think of a creative way to use it – let me know in the comments if you think of anything).
  6. Put the cauliflower back in the bowl and add the remaining ingredients (spices, cheese, and egg). Mix well to form a dough.
  7. Get your pizza pan or pizza stone and add corn meal or non-stick cooking spray, or perhaps even parchment paper would work. Flatten the dough evenly into a thin layer.
  8. Put it in the oven and bake for about 8-10 minutes or until it starts to turn golden brown.
  9. Remove the pizza from the oven and add pizza sauce and your choice of toppings. I recommend that you season and sautée your veggies before putting them on the pizza since they won’t have much time to bake inside the oven.
    You can see in my video and in this post that I used my Vidalia Chop Wizard, which I use to quickly chop onions, bell peppers, mushrooms and other veggie toppings. I LOVE this tool because it saves me a ton of time in the kitchen and chops everything the exact same size. You can get this product from Amazon.
  10. Put the pizza back in the oven for another 5-10 minutes or until cheese is melted and bubbly.
  11. Let it cool a bit before slicing and serving – it will hold together better as it cools.
  12. ENJOY!

Special thanks to the amazing Michelle over at The Lucky Penny Blog for her delicious Cauliflower Crust Pizza recipe, which I’ve slightly adapted mine from.

Mediterranean Feta Cheese and Tomato Spread

I love Mediterranean food. It is rich and flavorful. They really know how to make food taste good! One of my favorite appetizers is this delicious feta and tomato dip, which is typically eaten with pita bread. So dang good, but not super healthy the way it is normally prepared!

I decided to make my own version of this. I’ve lightened up this dish by using a small amount of low-fat feta and added a wedge of light laughing cow cheese along with some yummy spices. It is both Medifast friendly and low-carb. And I used Revolution Rolls, which is my new favorite low-carb “bread” substitute. Also Medifast-friendly and low-carb!… They are amazing!

Here is the recipe for the dip:

  • .5 oz reduced fat feta cheese (1/10 of daily lean*)
  • 1 Wedge of Light Laughing Cow Swiss Cheese (1/2 serving of fat*)
  • 1 Small Tomato Diced or 1/2 Cup (1 serving lean*)
  • Generous dash of dill weed (1/4 serving condiment*)
  • Salt and Pepper to Taste (you probably won’t need much salt, depending on how salty the feta is)

* Values for Medifast

Mix all of these ingredients together in a small bowl and serve with Revolution Rolls. Enjoy!