Winter Squash Soup – New Year Food Recipe

With the start of this 2017 year, I have been reflecting on this ever-popular idea of New Year’s Resolutions. We tend to speed so fast at the year’s starting line on January 1st toward better health, financial stability, or renewed relationships (all of which are incredible things). Our momentum is 100%-all-in to create change. We can for sure do this. Then, a couple of months into the race, we often times lose a bit of speed, and some of us even stop racing. We let go of the resolution— the commitment to ourselves— to do something differently.

What makes us lose steam? Often, it is one or both of two things: challenge and value (or lack thereof). Change is hard— I get it. We are creatures of habit, as the adage goes. Here’s the thing, though. If something is not working well, not lifting us up or helping lift up others, change is necessary.

Are you living a daily lifestyle that creates the best version of you? If yes, keep going, friend! If not, it is time to start reflecting on where change will be a positive thing in your life.

If you want something you have never had, you must be willing to do something you have never done.

Value is required to make our priorities. We focus our attention, money, and time on the individuals and things that ultimately bring value to our lives. I classify people, obligations, material things, etc. by their levels of AV (a.k.a Added Value). Is this relationship an AV one, or does it cause more pain? Does this activity I have been doing for the past year have AV, or do I feel uneasy about going each week? AV is a method of deciphering priorities. This idea of AV is not just for you and me personally, but we can use it to measure how much value we add to the world.

So when it comes to resolutions, think about the AV things you want in your life. Write them down, and next to them, scribble down the steps it will take to get there. One foot in front of the other, my friends. And eventually, this effort will lead to habit, which morphs into a lifestyle. You are changing your life one decision at a time.

 

Cheers to Your New Year, New Goal!

To help you on your journey, fill your soul (and tummy!) with comfort and warmth. This Squash Soup is just the ticket to a successful goal-setting evening!

 

Print Recipe
Winter Squash Soup
Dairy-free | Gluten-free | Vegan | Paleo | Pescetarian | Crockpot recipes are the best! All you do is add everything to a pot, go about your day, and when you come back, you will have a full meal for days!
Winter Squash Soup
Course Just Veggin'
Prep Time 15 Minutes
Cook Time 4-8 Hours, depending on crockpot time
Servings
Big Crockpot Full!
Course Just Veggin'
Prep Time 15 Minutes
Cook Time 4-8 Hours, depending on crockpot time
Servings
Big Crockpot Full!
Winter Squash Soup
Instructions
  1. Peel the skin off the butternut and acorn squashes.
  2. Chop the carrots, sweet potato, and onion.
  3. Toss all ingredients together (except pumpkin seeds) in a crockpot. Simmer on high for 4-5 hours or low 6-8 hours.
  4. When you are ready to enjoy, put as much soup as you want to eat in a blender, and puree. Top with pumpkin seeds, and enjoy!
Recipe Notes

*If you want a thicker, chunkier chili, use 1 cup of broth. With a thinner soup, use 2 cups of broth.

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Asian Detox Stir-Fry, The Best Cleanse Food!

Happy New Year, friends! How were your celebrations? Mine was so wonderful–my sweet friend got married at a winery in Dahlonega, and it was the most beautiful wedding. I just love weddings.

Now that the year is starting anew, it’s time for a detox. My mom has always said, “If not now, when?” So now it is. Once or twice a year, I will do the Standard Process 21-Day detox to reset my body. This detox program is truly amazing because it cleans the body at a cellular level, and the basis is all whole foods. We love those whole foods over here at MTF!

Speaking of Whole Foods, we have some exciting news to share! More Than Food is collaborating with Whole Foods Atlanta for some amazing events and social media fun this year! Once a week during the month of January, MTF will take over the @wholefoodsatl Instagram with a new recipe created especially for Whole Foods Atlanta (so be sure to follow them for updates). It’s pretty much a dream come true–I mean, who wouldn’t want to work alongside WF? I am the most excited!

Because this week begins the detox, I wanted to create a meal that is cleanse-appropriate and nourishing. Plus, it was raining and cold outside this weekend, so my body screamed, “comfort food!” Stir-fry dishes are always warm, super flavorful, and practically foolproof (and truly just so easy to whip up), so Asian food for the win.

I hope you enjoy this savory meal on your couch in your PJ’s wrapped in a blanket with a great movie and your best friend (or your dog, which is essentially the same thing, right?).

 

Disclosure: I have a partnership with Whole Foods Market and was compensated for my work, but all words and opinions are my own.
Print Recipe
Asian All-Veggie Stir-Fry
Gluten-free | Paleo | Vegan | This dish is made of all veggies and flavor. It's a great vegan dish if you are seeking one 🙂
Asian detox stir fry-The Best Cleanse Food
Course Just Veggin'
Cuisine Asian
Prep Time 10-15 minutes
Cook Time 10 minutes
Servings
cups
Ingredients
Course Just Veggin'
Cuisine Asian
Prep Time 10-15 minutes
Cook Time 10 minutes
Servings
cups
Ingredients
Asian detox stir fry-The Best Cleanse Food
Instructions
  1. Rice the cauliflower --> Chop into small pieces. In two batches, toss cauliflower in a food processor to grind it into "rice". **
  2. Chop all of the other veggies into small pieces.
  3. Saute the onion in 1/2 tbs of coconut oil in a large pan until they turn slightly brown.
  4. Add 1/2 the cauliflower and veggies to the pan with coconut aminos, other 1/2 tbs of coconut oil, and spices. Slowly add the remaining cauliflower to dish as the other veggies cook down a bit (we don't want the pan to overflow!). If you are using the honey, stir into veggies at the end.
  5. Enjoy when warm 🙂
Recipe Notes

**If you want to skip this step, simply grab a container of the WF 365 Brand of Riced Cauliflower, and the hard part is already done for you!

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Why I Yoga

Reasons I detox

 

I am going to be honest–I tried yoga so many times and never got into it. In college, I even took a semester of yoga where we practiced and studied the art from the original Tibetan Yogis (my instructor was super legit and actually practiced with them). Becca–one of my besties—tried to get me to practice (knowing my inclination toward stress). Emily—another one of my besties—invited me to yoga with her on the reg, as it was her get-away and sanctuary. I just couldn’t be persuaded (albeit their–and my own–best efforts).

Why I Didn’t Yoga

  • The practice slowed me down too much. I had to be still, focus on breath, and let go of all the things happening in my brain and in my world. That was way too hard.
  • Give me an overly heavyweight to thrust over my head, no problem.
  • Give me a to-do list to accomplish in 12 hours that really takes 18 hours to complete, I got that.
  • Tell me to run to the other side of the state for a charity, that’s a breeze (well, sort of…).
  • But gently ask me to sit still and concentrate on my breaths-to-movements, now that is asking a lot.

The Real Issue In My Detoxing

My brain would not quiet, which shed some light on the reality of my attitude and life at the time. I was all about going, going, going (probably faster than the Energizer Bunny himself), when what I needed was to pause, stop, and sit. I remember a client came back into the office after a long hiatus, and he looked great, super rested, toned, and alert. What was he doing to get to this level of health? “I slowed down,” he said. “When I stopped trying to do so much, my body started feeling better. I got stronger. So now I focus on staying calm and listening to my body.”

Impressive–That’s what I wanted, and I knew at the surface he was 100% right. But the deepest part of my busy core fought that notion.

 

Fast Forward: Why I Choose Yoga

#WhyIYoga

Becca moved to Atlanta and started teaching at a local studio. “Just come and try it with me!” Well, it’s active, and I like anything active, so I’ll try it.”

Friends, I was hooked. Something about that class proved to me:

  • Yoga practice was more than just sitting in a still focus.
  • It required core, strength, and stability. So I continued to go, and ironically (although God is far from ironic with His timing).
  • That is when my idea of a calmer life started to become my reality (because this crazy overly busy lifestyle thing is absolutely not sustainable, especially if I plan to be around this life until I am 95)

#WhyIYoga–>This is the motto at my studio. For me, yoga exercises:

  • Helped increase my core strength, which has stepped up my boxing game and has also sent me leaps and bounds ahead in my voice lessons.
  • My vocal coach said, “Yoga has strengthened your core so much that you are hitting notes you’ve never hit!” Great, I’ll take that.
  • Yoga has also been good for my mind–it strengthens the patience I must carry for my own body.

 

Conclusions

Everyone has reasons for yoga-ing is different. Some of us need energy, while others need calm. Still, others appreciate the strength, and some love the stretch. At the end of the day, though, we all yoga because it brings us back to our bodies, our cores.

Try yoga. It can be whatever you need it to be for you. It is an amazing practice. Bend a little, and trust the process.

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How to DeSeed a Pomegranate

How to Deseed a Pomegranate

 

Let’s talk pomegranates. They are:

  • delicious
  • packed with nutrients (who knew those little nuggets could be made of so many good things– Vitamins K, C, B, Folate, Phosphorus, etc.) and
  • indicative that fall/winter are on their way (pomegranate season grows from October through February)!

Here’s the thing with them, though. These seeds are a bit stubborn. Oh, and they can stain everything. May I persuade you to see there is another way to ensure a stain-free method to the goodness at the other end?? Because there is a way to enjoy the seeds practically hassle-free! Just following these steps. I promise–they’re worth the reward when you have a massive bowl-full of tiny red edible rubies. Here are the simple things on how to remove pomegranate seeds.


You’ll need these things:

  • Cutting board (darker the better, so the red color from the seeds is more easily hidden)
  • Sharp knife
  • Bowl of water (big enough to fit both of your hands and a pomegranate)
  • A pomegranate

Step 1. Cut the pomegranate into 4 pieces.
Step 2. Dunk the pomegranate into the water, seed-side facing down.
Step 3. Underwater, pick out the seeds and let them fall to the bottom of the bowl.
Step 4. Once all seeds are extracted, pour out the water from the bowl (use your hand as a guard to keep the seeds from falling out).

And you’re done! It is as easy as that–No red-dye mess. No time-consuming and labor-intensive work, just ease. And a delicious reminder of the chilly air and holidays approaching.

Pomegranate recipe: Dairy-free | Gluten-free | Vegan

Enjoy, friends!

 

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What Are the Best Food Sources of Minerals and Vitamins?

best natural food source supplements and vitamins

 

Have you ever wanted to know which foods provide high sources of certain minerals and vitamins? Check out this list for a quick reference of food choices you can make to balance out your internal nutrient levels. Remember, food comes exactly as God intended (i.e. with all of the components of that mineral or vitamin), so be sure to eat it in its whole-food form.

[av_tab_container position=’top_tab’ boxed=’border_tabs’ initial=’1′]
[av_tab title=’Vitamin A’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Kale
  • Spinach
  • Tomatoes
  • Sweet Potatoes
  • Carrots
  • Dark Green, Leafy Vegetables
  • (Spinach, Kale, Beet Greens, Bok Choy, Collard Greens)
  • Orange Bell Peppers
  • Winter Squash

[/av_tab]
[av_tab title=’Vitamin B’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Garlic
  • Mushrooms
  • Kale
  • Tomatoes
  • Organ Mets (pasture-raised)
  • Cauliflower
  • Pasture Eggs
  • Raw, Grass-Fed Kefir or Yogurt

[/av_tab]
[av_tab title=’Vitamin C’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Swiss Chard
  • Garlic
  • Mushrooms
  • Kale
  • Peppers
  • Fruits: Papaya, Strawberries
  • Apples, Oranges

[/av_tab]
[av_tab title=’Vitamin D’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • The Sun!
  • Pasture-Raised Animal (Organ) Meat
  • Cod Liver Oil
  • Lard (Pasture-Raised, Pork Fat)
  • Oysters

[/av_tab]
[av_tab title=’Vitamin E’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Swiss Chard
  • Tomatoes
  • Wild-Caught Alaskan Salmon
  • Raw Almonds
  • Avocados
  • Dark Green, Leafy Vegetables
  • (Spinach, Kale, Beet Greens, Bok Choy, Collard Greens)

[/av_tab]
[av_tab title=’Vitamin K’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Swiss Chard
  • Kale
  • Cauliflower
  • Raw, Grass-Fed Kefir or Yogurt
  • Spinach
  • Brussels Sprouts
  • Mustard & Collard Greens

[/av_tab]
[/av_tab_container]

[av_tab_container position=’top_tab’ boxed=’border_tabs’ initial=’1′]
[av_tab title=’Calcium’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Garlic
  • Mushrooms
  • Spinach
  • Raw, Grass-Fed Kefir or Yogurt
  • Raw Almonds
  • Sesame Seeds
  • Dark Green, Leafy Vegetables (Spinach, Kale, Beet Greens, Bok Choy, Collard Greens)

[/av_tab]
[av_tab title=’Sulfur’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Pasture Eggs
  • Onions
  • Wheat Germ
  • Kale
  • Asparagus
  • Brussels Sprouts
  • Garlic

[/av_tab]
[av_tab title=’Potassium’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Kale
  • Tomatoes
  • Cauliflower
  • Raw Almonds
  • Avocado
  • Beets
  • Bananas

[/av_tab]
[av_tab title=’Iodine’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Raw, Grass-fed Butter
  • Sea Vegetables
  • Wild-Caught Scallops/Cod/ Tuna/Salmon
  • Pastured Eggs
  • Raw, Grass-fed Yogurt

[/av_tab]
[av_tab title=’Magnesium’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Raw, Grass-Fed Kefir or Yogurt
  • Raw Almonds
  • Dark Green, Leafy Vegetables
  • (Spinach, Kale, Beet Greens, Bok Choy, Collard Greens)
  • Raw Cacao Powder or Nibs
  • Avocados
  • Pumpkin Seeds
  • Wild-Caught Alaskan Salmon and Mackerel
  • Squash
  • Fruits: Papaya, Raspberries, Tomato, Cantaloupe, Strawberries

[/av_tab]
[/av_tab_container]

[av_tab_container position=’top_tab’ boxed=’border_tabs’ initial=’1′]
[av_tab title=’Phosphorus’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Garlic
  • Tomatoes
  • Wild-Caught Scallops/ Cod/ Tuna/ Salmon
  • Lentils
  • Nutritional Yeast
  • Raw, Grass-Fed Kefir or Yogurt
  • Quinoa
  • Raw, Grass-Fed Butter

[/av_tab]
[av_tab title=’Zinc’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Grass-Fed Red Meat
  • Swiss Chard
  • Spinach
  • Oysters
  • Sesame/ Pumpkin Seeds
  • Cashews

[/av_tab]
[av_tab title=’Manganese’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Cloves
  • Spinach
  • Pineapple
  • Swiss Chard
  • Garlic
  • Kale
  • Tomatoes
  • Beets

[/av_tab]
[av_tab title=’Copper’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Kale
  • Sesame Seeds
  • Cashews
  • Mushrooms
  • Sunflower seeds
  • Walnuts
  • Beets
  • Lentils

[/av_tab]
[av_tab title=’iron’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Liver
  • Oysters
  • Grass-Fed Red Meats
  • Lentils
  • Spinach
  • Swiss Chard
  • Raw Almonds

[/av_tab]
[av_tab title=’Selenium’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]

  • Raw Brazil Nuts
  • Garlic
  • Spinach
  • Raw, Grass-Fed Butter
  • Wild-Caught Salmon
  • Pasture-Raised Chicken or Turkey
  • Mushrooms

[/av_tab]
[/av_tab_container]

*World’s Healthiest Foods and Dr. Mercola’s articles were utilized to help create some of the content for this article.

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3 Ways On How to Make Beets Salad (They’re Easy!)

how to make beets salad

Benefits of Eating Beets

Beets — they are just oh so important! Why do I love them (and therefore why should you)?

  1. Detox Food — Beets are nutritionally powerful in their detox abilities. They help thin the bile from the gallbladder to move toxins through and out of the body. If you have a tan-colored stool, you need to eat some beets because the tan color means your bile is too thick.
  2. Natural Source of Nutrients — Beets are packed with essential nutrients like Vitamin C and B, Manganese, Potassium, and Fiber.
  3. Cardio~ Beets support blood pressure levels and the cardiovascular system.Beet Salad More Than Food
  4. Anti-inflammatory Food Source — Phytonutrients in beets help decrease inflammation throughout the body, which takes pressure off the joints, organs, and all affected areas.
  5. Easy Food Preparation — Beets are super easy to prepare (see below!).
  6. It’s Tasty! — Beets have an earthy and sweet taste that goes well on a salad, as a side with a white fish or poultry, or as a stand-alone topped with some lime and balsamic vinegar.

Also, beet leaves have an incredible amount of nutrients (if not more than the beets themselves), so don’t let those go to waste! Toss them in a smoothie or salad for some superfood support.

Important Reminder: if you eat beets for the first time ever or in a while, your poop will be dark/red. Don’t be alarmed 🙂

 

To prepare beets:

  1. Buy organic beets (red or yellow/orange).
  2. Wash.
  3. Slice off top and bottom of beet.
  4. Chop/Cube like you do a potato.

 

Option 1: 

  • Boil about 2 inches of water in a big pot.
  • Place steamer in the pot.
  • Steam beets for about 15-20 min, until soft.

 

Option 2: 

  • Place beets on a baking sheet (no foil) with coconut oil + spices (salt, pepper, or rosemary)
  • Stir up every 10 min or so.
  • Bake for 30-35 min, or until soft.

 

Option 3:

  • Spiralize beets raw for a salad or side dish OR
  • Chop raw beets, and place in a food processor to make finely chopped or minced for a salad or side dish

Recipe Note:

Gluten-Free | Paleo | Vegan | Pescetarian | Dairy-Free

Enjoy beets a few times a week for added health benefits! Happy nomming!

 

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We would love to partner with you on your detox journey.
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Sweet, Rich, & Salty

Print Recipe
Sweet, Rich, & Salty
We've got all the flavors here. The best dishes have a little of everything.
Peach Goodness
Prep Time 15 Minutes
Servings
People
Ingredients
Prep Time 15 Minutes
Servings
People
Ingredients
Peach Goodness
Instructions
  1. Wash fruit, and slice peaches.
  2. Chop up basil.
  3. Shred cheese.
  4. Mix all together in a big bowl, and bask in the colorful and nutritious goodness 🙂

Fish & Veg

Print Recipe
Fish & Veg
vegetarian
Course Just Veggin'
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
People
Ingredients
Course Just Veggin'
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
People
Ingredients
vegetarian
Instructions
  1. Wash and chop all veggies. Sauté them in coconut oil on a pan, until soft (about 15 or so minutes).
  2. Meanwhile, place the fish on parchment paper, and top with butter and spices. Broil or bake until cooked though (about 8-10 minutes).
  3. Mix veggies and fish, and top with sliced avocado. Enjoy!

“Peanut Butter” & Jelly Smoothie

Print Recipe
"Peanut Butter" & Jelly Smoothie
Paleo. Gluten-Free. Added-Sugar-Free. Dairy-Free. Vegan. Just clean eatin' 🙂
peanut butter and jelly smoothie
Course Morning Fuel
Prep Time 8 Minutes
Servings
Person
Ingredients
Course Morning Fuel
Prep Time 8 Minutes
Servings
Person
Ingredients
peanut butter and jelly smoothie
Instructions
  1. Blend all ingredients together. Sip in all the delicious goodness 🙂

Paleo Mac-N-Cheese

This recipe was created by my friend Rebecca at My Natural Family . It is truly delicious! It’s a great way to get some veggies into the mouths of picky eaters.

Print Recipe
Paleo Mac-N-Cheese
Paleo. Vegan. Gluten-free. Dairy-Free. Truly delicious.
Paleo Mac-N-Cheese
Course Just Veggin'
Prep Time 20 Minutes
Cook Time 30 Minutes
Servings
Hungry Eaters
Ingredients
Course Just Veggin'
Prep Time 20 Minutes
Cook Time 30 Minutes
Servings
Hungry Eaters
Ingredients
Paleo Mac-N-Cheese
Instructions
Cauliflower
  1. Cut the stalks and leaves off of the cauliflower and chop into small pieces. Add cauliflower to a large sauté pan with 2 tbs of butter, 1/2 tsp of salt, and water.
  2. Place on medium/high heat, and cover with a lid. Let the cauliflower cook inside the pan for about 5 minutes, until mostly tender. Check the water levels every few minutes to make sure that it doesn’t all evaporate.
  3. When almost tender, remove the lid, and let the cauliflower sauté for a minute or two, or until lightly caramelized in spots. Turn heat off, cover, and keep warm until ready to toss with the cheese sauce.
"Cheese Sauce"
  1. Cut squash into small cubes. Dice up the carrots and onion.
  2. Heat 2 tbs of butter in a saucepan over medium/high heat. Add the squash, carrot, onion, garlic powder, mustard, and 1 tsp of salt to pan.
  3. Sauté for 5 minutes, or until onion is translucent. Add the can of coconut milk to the saucepan and bring to a simmer. Allow to simmer for about 10 minutes, or until the vegetables are tender and the coconut milk has reduced by 2/3 and is thick.
  4. Pour the vegetables and coconut milk into a blender and puree until very, very smooth. If using, immediately add an egg yolk to the puree and blend well. The hot puree will cook the egg which will thicken the sauce and give it a rich texture.
  5. Check seasonings and add more salt or pepper to taste. Add nutritional yeast. Pour over the hot cauliflower and toss to coat. Top with nutritional yeast for more of a cheesy flavor.
  6. Everyone will enjoy this easy dish!