Tag Archives: glycemic index

Creamy Garlic Avocado Cauliflower Mash

Creamy Garlic Avocado Cauliflower Mash

Creamy Garlic Avocado Cauliflower Mash fiber coconut milk Parmesan cheese healthy low carb

We are still here in gorgeous South Dakota. Yesterday we went to Mount Rushmore and marveled at this piece of Americana. Pictures definitely don’t do it justice.


Then we went on some gorgeous nature drives through Custer State Park. We stopped off at the grocery store first to and pick up a bag of apples and carrots because we were told there would be wild burros that we could feed. What we didn’t like is that we were told that people feed them crackers and cookies. CRACKERS AND COOKIES? Well we couldn’t have that so we got them some healthy snacks. Of course we did 🙂


Happy Burros 🙂


After a long day of seeing incredible views we were hungry. We stopped off in a little town called Keystone, SD. I really wanted to find something to eat that I couldn’t find at home and I did. (I apologize in advance to the vegan/vegetarian souls.) I had bison ribs. If I do eat meat, I choose bison because it is very lean and has a lot less fat. Of course I was offered the typical potato side dish and bread of which I turned both down. But, this recipe for Creamy Garlic Avocado Cauliflower Mash would have gone PERFECT. It’s a healthy comfort food side!

I do love mashed potatoes but don’t love the actual potato so much. Not because they aren’t delicious but I don’t love the starch content and that they metabolize as sugar in the gut. They are high on the glycemic index which is the method in which to measure how certain foods spike blood sugar and insulin levels.

Creamy Garlic Avocado Cauliflower Mash fiber coconut milk Parmesan cheese healthy low carb

But you don’t need to give up the creamy garlic mashed potato flavor. Simple substitutions make all the difference in terms of creating a healthy side that is gluten free, full of fiber, protein, good fats, low-calorie and low in carbs.

Creamy Garlic Avocado Cauliflower Mash fiber coconut milk Parmesan cheese healthy low carb

Since cheese isn’t included on the paleo or vegan diet, you can omit the cheese or use nutritional yeast instead and make this true paleo and vegan.

{ I always choose organics whenever available }

Creamy Garlic Avocado Cauliflower Mash
Prep time
Cook time
Total time
Recipe type: Low-carb, Low-fat, Paleo, Vegan
  • 1 medium head of cauliflower
  • 1 ripe avocado, mashed
  • 1 Tablespoon green onion, chopped (the white part)
  • 1 Tablespoon green onion, chopped (the green part)
  • 3 Tablespoon full fat coconut milk
  • 3 Tablespoon shredded Parmesan cheese
  • 1 teaspoon minced garlic (I use the kind from a jar)
  • dash salt/pepper
  1. Cut cauliflower into florets and boil in a large pot for 15 minutes until very tender.
  2. Drain cauliflower and using a potato masher, mash cauliflower until there are no more lumps. You could also put it in a food processor if you like. I just used a masher.
  3. In a large bowl combine mashed cauliflower and all other ingredients.
  4. Garnish with chopped green onions.
  5. Serve warm. Reheat in the microwave if necessary.




Coconut Palm Sugar & Nectar Explained

Coconut Palm Sugar & Nectar Explained

coconut palm nectar glycemic vitamins sugar vegan gluten free insulinI originally heard about Coconut Palm Sugar on the Dr. Oz Show. He was talking about this new sugar that didn’t cause sugar spikes and crashes making it better for diabetics, contains vitamins and could be used exactly the way you would use regular sugar in your coffee and baking with a 1:1 ratio.

Coconut palm sugar and nectar both have a low glycemic index (GI) measurement of 35 (compared to cane sugar’s 50). There are many benefits to mainly eating the low glycemic way.

  • Low GI diets increase the body’s sensitivity to insulin
  • Low GI carbohydrates improve diabetes control
  • Low GI carbohydrates reduce the risk of heart disease
  • Low GI carbohydrates reduce blood cholesterol levels
  • Low GI carbohydrates reduce hunger and keep you fuller for longer
  • Low GI carbohydrates prolong physical endurance
  • Low GI diets help people lose and control weight
  • Low GI diets help minimize carbohydrate cravings
  • Low GI diets help minimize energy crashes

The low GI makes it an ideal natural sweetener for diabetics, those interested in weight loss, or anyone simply looking for a healthier alternative to standard sweeteners.

Not only is coconut palm sugar and nectar delicious but both have a high mineral content, is a rich source of potassium (25% more than bananas), magnesium, zinc and iron. It also contains Vitamin B1, B2 B3 and B6. What’s more is that neither one is chemically produced keeping them in a natural, whole food state.


coconut palm nectar low glycemic index b vitamins potassium caramel brown sugar liquid vegan gluten free organic sustainable


Coconut Palm Sugar is produced by tapping the sweet nectar from the tropical coconut palm tree flower and drying the nutrient rich juice in a large open kettle drum. The juice condenses into a delicious brown crystals.


coconut palm nectar low glycemic index b vitamins potassium caramel brown sugar liquid vegan gluten free organic sustainable


Coconut Palm Nectar is produced the same way except it is kept in the liquid form similar to honey or maple syrup.



They are fantastic in brownies, cookies and cakes and also makes a perfect topping for oatmeal. Coconut Palm Sugar and Nectar are commonly used in Asian dishes to give that signature sweet flavor.

I personally use the Trader Joe’s Organic Coconut Sugar and Big Tree Farms Coconut Palm Nectar. I cook and bake with the sugar and use the nectar in my tea, drizzle on breakfast quinoa,  among other things just like I would honey. The flavor reminds me of a combination of brown sugar, butterscotch and caramel.

Sugar doesn’t have to be off limits as long as you make the right choices. Just another example of a small change that can make a big difference.

Hail to the coconut!

coconut palm nectar low glycemic index b vitamins potassium caramel brown sugar liquid vegan gluten free organic sustainable



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Paleo Diet Basics

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With all of the diets out there, it’s hard to know which one has the qualities you are looking for or can live by.  Over the past few years I’ve heard paleo this – paleo that.  I wanted to share a brief summary that might help you understand this particular diet.  I’ll be sharing paleo recipes in upcoming posts for you to try out.

Dr. Loren Cordain, Ph.D., the word’s leading expert on paleolithic diets and founder of the paleo movement explains the paleo diet as the following:

The paleo diet is based upon eating wholesome, contemporary foods from the food groups our hunter-gatherer ancestors would have thrived on during the Paleolithic era, the time period from about 2.6 million years ago to the beginning of the agricultural revolution, about 10,000 years ago. These foods include fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry, and game meat, if you can get it), fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils (olive, coconut, avocado, macadamia, walnut and flaxseed). Dairy products, cereal grains, legumes, refined sugars and processed foods were not part of our ancestral menu.

paleo diet healthy eating high protein low carb vegetable fruit weight loss organic rabbit

Decades of research by Dr. Loren Cordain and his scientific colleagues demonstrate that hunter-gatherers typically were free from the chronic illnesses and diseases that are epidemic in Western populations, including:

  • Obesity
  • Cardiovascular disease (heart disease, stroke, high blood pressure, congestive heart failure, atherosclerosis)
  • Type 2 diabetes
  • Cancer
  • Autoimmune diseases (multiple sclerosis, rheumatoid arthritis, Crohn’s disease, ulcerative colitis, etc.)
  • Osteoporosis
  • Acne
  • Myopia (nearsightedness), macular degeneration, glaucoma
  • Varicose veins, hemorrhoids, diverticulosis, gastric reflux
  • Gout

The paleo diet premise includes the following:

  • Higher protein intake
  • Lower carbohydrate intake and lower glycemic index
  • Higher fiber intake
  • Moderate to higher fat intake dominated by monounsaturated and polyunsaturated fats with balanced Omega-3 and Omega-6 fats
  • Higher potassium and lower sodium intake
  • Net dietary alkaline load that balances dietary acid
  • Higher intake of, vitamins, minerals, antioxidants, and plant phytochemicals

For a more in depth explanation, go here.

While I don’t endorse or deny any claims made in regards to the paleo diet.  It’s definitely worth looking into.  Information is power.

Look for upcoming paleo recipes.



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