Shulman Health and Wellness


Published on September 15, 2017


For optimal health and weight loss - light, grain free dinners are always encouraged. These easy to prep grain-free recipes make the perfect dinner side dish any day of the week! Cauliflower mashINGREDIENTS

  • 1 large head cauliflower, broken into pieces
  • 1/4 onion, diced
  • 1-2 cloves of fresh garlic, minced
  • 1 tablespoon butter
  • 1 tablespoon extra virgin olive oil
  • Sea salt and freshly ground pepper to taste


  1. Steam cauliflower, onion and garlic for 10 minutes. Allow to cool for a couple of minutes.
  2. Place cauliflower, onion, garlic, butter and olive oil in a food processor. Add salt and pepper to taste. Process until smooth and creamy.

 Serves 4Nutritional analysis: calories 77, fat 7g, carbohydrates 5g, fiber 2g, protein 2g

 Zucchini noodles in tomato sauce How to make zucchini noodles:
  1. Wash zucchini well and cut the ends off.
  2. Using a spiralizer tool (click here for one we recommend), make your zucchini noodles. Alternatively, you can use a mandolin or a sharp knife to make the noodles.


  • 2 tablespoons of extra virgin olive oil
  • 1 medium onion, minced
  • 1 large clove garlic, minced
  • 2 cups of marinara sauce
  • 1⁄2 teaspoon sea salt
  • 1/2 teaspoon fresh cracked black pepper
  • 3 medium zucchinis
  • 3 tablespoon of Parmesan cheese, grated
  • Fresh basil leaves
  1. In medium sauce pan, add olive oil, onions and garlic. Cook over medium heat until translucent.
  2. Add tomato sauce, sea salt and pepper.
  3. Bring the sauce to a low boil, then reduce heat to a low simmer. Simmer the sauce on low heat for about 20-25 minutes.
  4. While sauce is simmering, prepare your zucchini noodles. Saute over medium heat for 1-2 minutes to warm up the noodles.
  5. Serve the sauce over the zucchini noodles. Sprinkle with parmesan cheese and top with basil leaves.
 Serves 4
Nutritional analysis: calories 260, fat 20g, carbohydrates 15g, fiber 5g, protein 10g  Cauliflower "rice"INGREDIENTS
  • ½ large cauliflower
  • 1 tablespoon extra virgin olive oil
  • 4-6 cloves of garlic, minced
  • 1 teaspoon of fresh ginger, minced
  • 6 green onions, chopped
  • 1 cup water chestnuts
  • 1 cup cooked edamame
  • 1 1/2 cups bean sprouts
  • 2 tablespoons of soy sauce or tamari
  • 1 teaspoon of sesame oil
  • 2 organic eggs, lightly beaten
  • Freshly ground pepper, to taste
  1. Wash cauliflower and cut into large chunks. Add into bowl of food processor and pulse until rice size pieces are formed. Do not over pulse!
  2. Heat olive oil in a large non stick wok or skillet over medium high. Stir fry the garlic, ginger and green onions for about 1 minute.
  3. Add the cauliflower rice, and water chestnuts and stir fry for 4-5 minutes.
  4. Add edamame, bean sprouts, soy sauce/tamari and sesame oil and cook for another 1-2 minutes.
  5. Push the entire mixture to one side of the wok, add the beaten eggs and scramble for about 2 minutes or until the eggs are just set.
  6. Mix the eggs into the “rice” and season with pepper to taste.
 Serves 6Nutritional analysis: calories 153, fat 8g, carbohydrates 13g, fiber 4g, protein 12g
 Roasted spaghetti squash with fresh herbs and goat cheeseINGREDIENTS
  • 1 spaghetti squash, cut in half
  • 1 tablespoon of butter, softened
  • 4 tablespoons of goat cheese
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon fresh chives, chopped
  • 1 tablespoon fresh tarragon, chopped
  1. Preheat oven to 450 F
  2. Cover each half of the squash with the softened butter. Bake for about 50 minutes until squash is a deep golden color.
  3. After removing squash from the oven, scrape out the inside with a fork until the flesh resembles spaghetti pasta. Place the squash in a bowl and toss with the goat cheese and fresh herbs while still warm.
 Serves 4Nutritional analysis: calories 142, fat 10g, carbohydrates 9g, protein 6g


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