Category: Vegetables

Low Carb Buffalo Cauliflower Bites


1 head of cauliflower
1 cup water
1 cup flour
Dash of franks hot sauce
Dash of salt
Dash of pepper
Second coating mix:
5 tablespoons of franks hot sauce
2 tablespoons of oil
Dash of salt

Cut cauliflower into florets -I prefer them smaller-
Make a buffalo paste out of water, flour, salt, pepper an dash of franks
Coat florets in the paste and set them on a greased baking sheet not touching. Bake at 450 for 20 min
Once done. Take out and make second coating mix with franks and oil. Evenly coat bites and bake again for another 10 min
Serve with ranch or blue cheese.

Veggie Frittata


1 1/2 cups fresh broccoli cut into small pieces
1 zucchini cut into bite size pieces
1 yellow onion diced
10 cherry tomatoes cut in half
9 eggs
1/2 cup skim milk
1/4 cup parmesan cheese
salt & Pepper to taste
Olive Oil

In a medium saute pan add 2 TBSP olive oil and heat to medium to medium high heat. Add in the broccoli, onions and zucchini and pan roast until slightly brown (or to personal choice – I prefer mine more roasted).
Pour roasted veggies in an 8×8 casserole dish or a 9 inch pie plate. Sprinkle the parmesan cheese over the vegetables. Add halved cherry tomatoes. Meanwhile beat 9 eggs with the milk until thoroughly mixed. Add in salt and pepper to taste.
Pour egg mixture over the top of the vegetable mixture. (If using a pie plate, the egg mixture will be at the top, but should not boil over. As a precaution put the pie plate with Frittata mixture on a cookie sheet while baking.) Bake at 350 degrees F for 35 to 45 minutes until eggs in center are cooked through. Allow to cool slightly before serving.


  • 6 tbsp olive oil
  • 2 large eggs beaten
  • 1 cup pork rinds
  • 1 large eggplant sliced
  • 1 medium onion
  • 2 medium tomatoes sliced
  • 1/4 cup Parmesan cheese
  • 1/2 cup feta cheese crumbled
  • 4-6 slices cheese torn into pieces
  1. pre-heat oven to 350.
  2. Grease a 13×9 baking dish.
  3. Slice and wash eggplant and place slices on paper towels before salting.
  4. Let dry for about 1/2 hour to remove the bitterness.
  5. Dip eggplant in egg and then in pork rinds.
  6. Heat olive oil in a frying pan and add eggplant, cook until lightly browned on each side (drain on paper towels to remove excess oil)
  7. Place in baking dish and top with sauteed onion, tomato, parmesan cheese, and feta.
  8. Lastly top with torn pieces of muenster cheese.
  9. Bake for 10-15 minutes until cheese is hot and melted.

Creamy Broccoli Casserole


1 large head of broccoli (about 8 cups, and cut into large florets)
1 1/2 cups mayonnaise
1 1/2 cups sour cream
1/4 cup melted butter
1 -2 teaspoon garlic powder (or to taste)
2 teaspoons seasoning salt
1 teaspoon black pepper
1 1/2 cups old cheddar cheese (cut into about 1/2-inch cubes or shredded)
1 small onion, finely chopped
1/2 cup parmesan cheese (or to taste)

1 Set oven to 350 degrees.
2 Butter a 2-quart casserole dish (or use any size desired to hold the broccoli mixture).
3 Steam or boil the broccoli florets until JUST fork tender (do not over cook) drain well then pat dry with paper towels.
4 In a medium bowl combine the mayonnaise with sour cream, melted butter, garlic powder, seasoned salt, black pepper, cheddar cheese cubes and onion; mix well to combine.
5 Add in the well drained broccoli florets and mix gently with a spatula.
6 Transfer to prepared baking dish.
7 Sprinkle with grated parmesan cheese.
8 Bake uncovered for about 20-25 minutes or until bubbly (the cheddar cubes do not have to be completely melted!).


  • 1 pint cherry or grape tomatoes sliced in half
  • 2 tbsp olive oil
  • 2 tbsp Balsamic Vinegar
  • 2 tbsp Parmesan cheese
  • 1 tbsp Dry Onions Chopped
  • 1 tbsp garlic minced
  •  salt to taste
 Mix all ingredients in a Ziploc bag.  Let sit for 2 – 4 hours. Place on a cookie sheet.  Heat oven at 350 and cook for 30 minutes.


Radish Chips *

10 or more large Radishes ( I used 12 large for 4 servings)
Salt and pepper
Olive oil cooking spray

Pre heat oven to 375 °.  Slice radish thin.  Line baking sheet with foil and spray with cooking spray.  Arrange radishes in a single layer and lightly coat with a dusting of cooking spray and add salt and pepper to your liking.  Bake for 15 minutes and turn over and bake for another 15. Let cool.  ENJOY!!!!!



Vegetable Tian

2 medium potatoes (any kind)
1 medium yellow zucchini
1 medium green zucchini
3 medium tomatoes
1 medium yellow onion
1 cup of cheese (your choice)
3 cloves garlic
1 tbsp olive oil
Salt & Pepper

Preheat oven to 400 degrees. Finely dice the onion and mince the garlic. Saute both in a skillet with olive oil until softened. While the onions are cooking, thinly slice the vegetables. Spray the inside of an 8×8 square or round baking dish with non-stick spray. Spread the sauteed onion and garlic in the bottom of the dish. Place the thinly sliced vegetables in the baking dish vertically, in an alternating pattern. Be creative. Sprinkle generously with salt, pepper, and rosemary.
Cover the dish with foil and bake for 30 minutes. Remove the foil, top with cheese and bake for another 15-20 minutes or until the cheese is golden brown.



Roasted Green Pepper Salad (Moroccan Style)

1 Green pepper
3 Large Diced Tomatoes
6 Stalks of finely chopped green onion
1 Tsp. of garlic paste
1 Tsp. Fresh Cilantro ~Finely chopped
1/2 Cup of diced cucumber (Optional)
2 Tbsp. lemon juice
1/3 Cup of Extra Virgin olive oil or coconut oil
Salt & pepper to taste
1 Tsp. Cumin (Mandatory to enhance the roasted green pepper flavor)

Cut the green pepper in half and roast in the oven for 15 or 20 mn. when it cools down remove the seeds and peel the skin, you don’t have to remove every bit of it, a little black spots will add color and flavor.
Add all diced vegetables to a big bowl, add lemon juice, olive oil, cumin and season to taste. Add cilantro mix well and serve.



Loaded Broccoli

4-5 small bunches of fresh broccoli cut into bite size pieces
( Approx: 4-6 cups)
1/2 cup Mayonnaise
1/2 cup Sour Cream
6-8 Slices bacon cooked and cut into bite size pieces
1 Bag Shredded Cheddar Jack Cheese (two cups) or cheese of your choice.
3-4 Tbs chopped fresh chives

Steam or Boil Broccoli Pieces ( I boiled for 10 minutes).  Drain and Let cool.  Mix together Mayonnaise, Sour Cream, 1 cup of the Shredded Cheese and half of cut up Bacon, and placed in baking dish that was lightly sprayed with non stick spray,
Top with remaining cheese and bacon pieces.  Cook in oven 400° for 10- 15 minutes until cheese is melted.  Top with chopped Chives and serve! ENJOY!!

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