Cauliflower power! April Nutrition

Soups are a great way to fill in your meals and add to them without feeling too heavy. I have even put protein powders to help add more calories and protein to my diet.


1 large head cauliflower (2 – 2 1/2 lb), cored and chopped into small, bite size pieces

2 Tbsp olive oil

Salt and freshly ground black pepper

3 Tbsp butter

1 cup finely chopped yellow onion

3 1/2 Tbsp all-purpose flour

1 clove garlic , minced

3 cups milk

1 (14 oz) can low-sodium chicken broth

1/2 cup heavy cream

1 tsp dried parsley or 1 Tbsp chopped fresh

1/4 tsp (slightly heaping) dried thyme or 1 tsp chopped fresh

1 bay leaf

1/4 tsp granulated sugar

4 oz shredded sharp white cheddar cheese , shredded (1 cup), plus more for serving if desired

1 oz finely grated parmesan cheese (slightly packed 1/4 cup)


1 Preheat oven to 425 degrees. Place cauliflower on baking sheet, drizzle with olive oil and toss to evenly coat, then spread into an even layer and season lightly with salt and pepper.

2 Bake in preheated oven until golden, about 25 minutes. Remove from oven and set aside.

3 In a large pot, melt butter over medium heat. Add in onion and saute until tender, about 4 – 5 minutes. Add in flour and cook, stirring constantly 1 1/2 minutes, adding in garlic during last 30 seconds of cooking.

4 While whisking, slowly pour in milk followed by chicken broth and cream. Add in parsley, thyme, bay leaf, sugar, roasted cauliflower and season soup with salt and pepper to taste (I used 1/2 tsp salt but this may vary depending on how much salt you added to your cauliflower and how much salt you prefer).

5 Bring to a boil, stirring constantly, then reduce heat to low. Puree 3 cups of the soup in a blender (being careful as your working with hot liquids) and return to soup in pot.

6 Remove from heat and stir in sharp white cheddar and parmesan cheese. Serve warm garnished with additional shredded white cheddar and serve with fresh bread or croutons if desired.

#ironside #ironsidemc #ironsidemedievalcombat #aprilnutrition #nutrition

Sweet, Spicy, Savory SALMON- April Nutrition

This recipe is more about the sauce than it really is about the main ingredient. The honey-chili sauce is a great twist on salmon. I find this is best when baked on the salmon, but you can add it to grilled or fried salmon too. It’s not too strong and the taste of the salmon is alway there. So at the end you have honey-chili salmon, enjoy!


(serves 16)
NOTE: I used red chili flakes instead of the chili powder, it adds a bit more heat.

1/4 cup finely chopped shallots

2/3 cup honey, slightly warmed

1/4 sherry vinegar

1 tsp pasilla chili powder

1/4 tsp ground cumin

1-1/2 cup chicken or vegetable broth

1 tsp chopped cilantro

2Tbsp chopped toasted pecans


1: Lightly coat a sauté pan with cooking spray and place over medium-high heat. Add shallots and sauté until tender

2: Add honey and vinegar to pan. Quickly stain in Chile powder, cumin and broth. Bring to a boil and boil until reduced by half

3: Transfer sauce to a blender and blend until smooth. Season to taste with salt and pepper, stir in cilantro.

4: prepare salmon in desired method,
5: add sauce to salmon and garnish with toasted pecans

Recipe source P90X Nutrition Plan book for the sauce.

#ironside #ironsidemc #ironsidemedievalcombat #aprilnutrition #nutrition #sauce #honey #salmon

Low carb chili dog casserole! April Nutrition

This recipe makes me feel like it would be a great dish for a party night! Think of a Super Bowl party or any other game or event. A nice low carb food that can have all the flavor everyone is used to!


For the chili:

• 1 pound ground beef

• 2 cloves of garlic, minced

• 1 large bell pepper

• about 3/4 of a large onion, diced (use more if you like sauteed onion)

• 2 tsp chili powder

• 1/2 tsp cumin

• 1/4 tsp pepper

• 1 tsp salt  (You could cheat and just use 2 tbs of a chili spice mix in place of the 4 spices above.)

• 1 tsp Worcestershire

• 1 tbs of sugar or sugar substitute (12 carbs in a tbs of sugar, fyi)

• 1/2 tsp celery salt

• 1 cup of tomato sauce

• 1 cup water

• 1 tbs tomato paste

For the casserole:

• 8 Beef Hot Dogs sliced longways down the middle and cut in half

• 1 cup shredded cheddar or cheddar blend cheese (or more if you like a lot of cheese)

• extra diced onions for garnish


  1. Combine the ground beef, 2/3 of the chopped onions, peppers and garlic in large frying pan and saute until ground beef is browned.  Drain fat.
  2. Add spices, Worcestershire, sugar, tomato sauce, tomato paste and water to the pan.  stir to combine and simmer for 30 minutes
  3. Optional step, but totally makes it just like real hot dog chili: Using a food processor or immersion blender, process the chili until the beef is in very small pieces.
  4. Lay hot dogs flat on the bottom of a 7 x 9 casserole dish.  Cover with chili.  (you should have enough to reserve a bit for those that are eating regular hot dogs and want chili.)  Spread 1 cup of cheese over chili and top with remaining onion.
  5. Bake at 400 F for about 15 to 20 minutes or until hot and bubbly!

#Ironside #Ironsidemc #Ironsidemedievalcombat #chilidog #casserole #aprilnutrition #nutrition