10 Effective Home Remedies For Bloating

Here are the top ten ways to get rid of abdominal bloating!


Fresh Ginger Tea – A simple way of treating bloating is to have fresh ginger, which is a natural digestive aid. What better way than in the form of a nice, hot cup of tea!

How To Make Peppermint Tea For Better Digestion – If you’re not keen on ginger, try peppermint instead to beat belly bloating.

Fennel Tea For Over Indulgence – Bloating, flatulence and stomach upsets can all benefit from these little seeds.

Magical De-Bloat Potion – This recipe will not only make you feel lighter but it will give you more energy…magical!

How To Make An Anti-Bloat Detox Drink – This drink contains wonderfully healthy ingredients such as dandelion root, cranberry juice and lemon juice.

Baking Soda For Gas, Bloating & Indigestion – Baking soda helps to neutralize our stomach acid but it is only suitable for an occasional remedy.

Homemade Caraway Rye Crackers – Rich in vitamins and minerals, caraway seeds are a powerful digestive aid. If you don’t want to eat them on their own then try out this recipe for homemade crackers.

Healthy Homemade Yogurt – Introducing some good bacteria to your diet is the perfect home remedy to help with bloating!

Pumpkin Pie Baked Oatmeal –  Separately, pumpkin and oatmeal are great for digestion…put them together and they become a force to be reckoned with! A tasty low calorie breakfast option that everyone will love.

Simple Candied Orange Peel – Orange peel contains a fiber which is renowned for helping the digestive track.

Top 12 Paleo Cauliflower Recipes


Cauliflower scallion pancakes

Cheryl has done such a great job with this recipe, it really is so simple (which we absolutely love!). These scallion pancakes are super healthy for you and super tasty. If the last thing you want to do is cook after dinner than this yummy paleo recipe is for you.

Roasted Garlic and Rosemary Carrot-Cauli Fritters with Bacon

Yum! What an incredibly tasty recipe. Not only is this a real food dish it comes with the added goodness of bacon. Contrary to mainstream belief, saturated fat from good sources of animal protein is perfectly fine for consumption.

Cauliflower Ghee Souffle’

Another fantastic way of eating cauliflower, little did we know that cauliflower soufflé existed until we came across this delicious paleo recipe. This recipe features Ghee which is clarified or pure butter, ghee is a common ingredient in Indian cooking.

Cauliflower Carrot Herb Mash

Now here’s a winter comfort food with a paleo spin. Wonderful and rich, heather has done a great job with this recipe. Enoy it when you feel the craving for a great comfort food, or do as we do – enjoy cauliflower mash with any meal!

Cauliflower with Garlic and Lemon (Low-Carb, Gluten-Free, Paleo, Vegan)

This recipe hits all the best aspects of a nutritious meal, simple to prepare and with tons of flavor to boot a must try!

Simple Creamy Cauliflower and Artichoke Soup

This recipe looks so pretty on the plate and features an ingredient that hardly anyone uses which works beautifully with this dish I might add! Here’s another quick and easy recipe that anyone can try at home, by anyone I mean anyone.

Cauliflower Risotto with Roasted Mushrooms (Low Carb/Paleo/Vegan)

Low carb, paleo and vegan friendly – what more could we ask for. Unfortunately when eating a paleo diet one thing you may miss out on is rice. However this “risotto” recipe makes up for it, takes only 20 minutes of your time, so you have no reason not to try it

Roasted cauliflower hummus

We love the simplicity of this recipe, and who can argue that we do need ore simplicity in our lives. Whip this awesome hummus recipe in a jiffy and have all your friends talking about their pre-dinner paleo snacks.

Paleo Cauliflower and Spinach Breakfast Bread

Cauliflower and spinach? Yes please! Talk about two awesome veggies put together in one nourish paleo breakfast “bread” recipe. If you are craving bread while eating paleo then this recipe is guaranteed to smash those cravings to bits!

Paleo loaded mashed cauliflower

Here’s a different variant of the paleo cauliflower mash we featured earlier, but nonetheless another mouth watering recipe to try. We love the added crispy bacon on the top it works so well with cauliflower mash.

Nacho “Cheese” Cauliflower Tots (paleo + gluten-free)

Now, one of the hardest aspects of going paleo is the exclusion of dairy on the most part, and cheese unfortunately is on the no-go list for various reasons among others. This one is for all the cheese lovers out there, I am sure you won’t be disappointed.

Follow the link below to see the links for each recipe


The best and worst carbohydrates

So before you ditch all of the carbs from your diet, here are some of the best nutritionally, and a few that are best consumed occasionally.



Also known as pulses, this group includes beans and peas such as chickpeas, kidney beans, lentils and soybeans. They are a rich source of protein, fibre, iron, calcium, zinc, magnesium and essential fats and, traditionally, form the basis of several diets around the world. Often referred to as the protein of vegetarians, a ½ cup serving of legumes offers 6-8g of protein, as well as 10-12g of slowly digested, low GI carbs. Low GI carbs support long-term weight control as they help to control the release of the hormone insulin in the bloodstream. Lower insulin levels help to control fat metabolism, as well as hunger and appetite, supporting fullness after eating. While some people cannot tolerate legumes, for those who have no issue, adding a ½ cup serving of legumes to a meal achieves a perfect carb/protein balance via a nutrient-rich food group.


The less processed the cereal grain, the higher the nutrient content, and this is the case with oats. Packed full of protein (5g per ½ cup serve), magnesium, zinc and B group vitamins, a daily single serve of oats also provides a substantial amount of soluble fibre; the type of fibre known to help reduce blood cholesterol levels, and oats have one of the lowest GIs of all grains. Look for the coarsest oats, rather than the “quick cook” varieties and team with plenty of low fat milk and a little cinnamon rather than adding honey or sugar.


Rarely heard of a few years ago, quinoa is often referred to as a “superfood”, with its high protein content and low GI, and is a seed as opposed to a grain. While quinoa has  several nutritional benefits, it is still a carbohydrate-rich seed with a similar nutritional profile to brown rice. With 19g of total carbs and 4g of protein per 1/2 cup serving, quinoa can be a great addition to salads or made into a side dish for casseroles and meat dishes. Quinoa is gluten-free, rich in iron, magnesium, fibre and zinc and is a good choice for vegetarians as it contains all nine of the essential amino acids. As with any carbohydrate-rich food, the key is to be mindful of portion sizes, and just ½ a cup of cooked quinoa is a serving.

Sweet potato

The rich colour of sweet potato or “kumara” is a strong indication of its high nutrient content, in particular, beta-carotene, an antioxidant that is converted into Vitamin A in the body. Sweet potato is also packed with vitamins B6 and C, fibre, Vitamin E and magnesium and is best cooked using a little extra virgin olive oil to maximise nutrient absorption. Per ½ cup serving, sweet potato contains 5g of fibre and 24g of carbohydrate. Even though the carbohydrates in sweet potato are low GI, the density of sweet potato means that you still need to be mindful of portions if weight control is your goal.


White rice

With a single cup of cooked short grain rice giving a massive 58g of total carbohydrate (two small slices of grain bread give 24g), you would want to burn a lot of calories if you include white rice in your diet in large quantities. White rice is milled and, as such, has the husk, bran and germ of the grain removed. Unfortunately, this processing also removes key nutrients, including B group vitamins, iron and several other minerals. Nutritionally, the biggest issue is an extremely high GI, which means rapid increases in blood glucose levels. High blood glucose levels are linked to weight gain and increase the risk of developing diabetes.

Mashed potato

Please notice that this specifically refers to mashed potato, not all potato. A roasted potato in its jacket can be a portion-controlled nutrient-rich carbohydrate addition to meals. Mashed potato, on the other hand, not only tends to have added fat, but removing the skin and concentrating the white potato leaves a high GI carbohydrate that is easy to overeat.

White bread

Similar in the way that white rice has been processed to an extent that the nutrient content is significantly reduced, so, too, is the case with white bread. The refined white flour that makes white bread not only lacks the nutritional density of a grain or even wholemeal bread, but white bread has an extremely high GI, meaning it is less filling and leaves individuals prone to fluctuating blood glucose levels. As bread is a staple food, it pays, nutritionally, to invest in the best quality foods you can, and when it comes to the nutritional quality of bread, you cannot go past grain bread. If you must choose white bread, at least invest in a good quality sourdough loaf, which has a lower GI than regular white bread.

Flaked and puffed cereals

With the exception of heavy bran-based flakes, as a general rule of thumb, if your breakfast cereal is a puff or a flake, it has been heavily processed, and adding back in all the vitamins and minerals processing originally removed does not make it a good choice nutritionally. Flaked or puffed cereals either tend to be high GI, quickly digested carbohydrates such as a cornflake or rice puff, or they have plenty of sugars and salts added to make them taste better. If you cannot see a wholegrain in your breakfast cereal, it is probably not a great choice, nutritionally


Balsamic Steak Rolls

Quick, colorful, and all wrapped up for your convenience, these juicy steak rolls are packed with vegetables and finished off with a tangy-sweet balsamic glaze. They’re a great size for kids, and having a bunch of smaller rolls makes it easy to accommodate everyone’s appetite.


  • 1 ½ – 2 lb. skirt steak, sliced into thin strips;
  • 1 carrot, matchstick cut;
  • 1 bell pepper, matchstick cut;
  • ½ zucchini, matchstick cut;
  • 5 green onions, matchstick cut;
  • 2 cloves of garlic, minced;
  • ½ tsp. dried oregano;
  • ½ tsp. dried basil;
  • Cooking fat;
  • Sea salt and freshly ground black pepper;

Ingredients for the balsamic glaze sauce

  • 1 tbsp. ghee;
  • 2 tbsp. shallots, finely chopped;
  • ¼ cup balsamic vinegar;
  • 1 tbsp. honey;
  • ¼ cup beef stock;
  • Sea salt and freshly ground black pepper;


  1. Season the steak slices with sea salt and freshly ground pepper to taste and set aside.
  2. Melt the ghee in a skillet placed over a medium heat.
  3. Add the shallots and cook until soft, about 3 minutes.
  4. Add the balsamic vinegar, honey, beef stock, and season again with salt and pepper to taste.
  5. Bring to a boil, lower the heat, and simmer until the liquid is reduced by half. Transfer to a bowl.
  6. In the same skillet, add some cooking fat and cook the garlic for 1 or 2 minutes; then add all the remaining vegetables and cook until soft but still a little crunchy, about 3 to 4 minutes.
  7. Season with oregano, basil, sea salt and pepper, and transfer to a bowl.
  8. Arrange a small pile of vegetables in the center of each slice of beef. Tightly roll the meat around the filling, and secure with a toothpick.
  9. Return the beef rolls to the skillet, and cook over a medium-high heat on all sides until the meat is cooked through.
  10. Remove the toothpicks, spoon some of the balsamic sauce over the rolls, and serve.

Rocket Fuel Cafe Mocha with Chia Seeds

Bulletproof-style coffee with a twist, chia seeds! Add chia seeds to your blended coffee to pump up your daily omegas, balance blood sugar and boost fiber intake.

Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free




  1. Brew coffee, add to the jug of your high-powered blender along with remaining ingredients and blend on high for 1 minute. Transfer to a cup and enjoy!

Paleo Teriyaki Chicken Recipe



  • 4 chicken breasts
  • 1/2 cup coconut aminos (Soy sauce)
  • 1/2 cup raw honey
  • 1/4 cup juice from fresh oranges
  • 2 tbs rice vinegar
  • 1 tsp arrowroot flour or Tapioca
  • 1 or 2 garlic cloves – pressed or minced
  • 1 tbs sesame oil
  • Pinch of red pepper flakes
  • sesame seeds to garnish


  1. Preheat oven to 425-degrees F
  2. Combine all of ingredients (except chicken) in a saucepan over medium heat
  3. When mixture begins to boil, stir for 2-3 minutes
  4. Remove saucepan from heat (Sauce will thicken as it cools)
  5. Season raw chicken pieces with salt and pepper
  6. Grease an 8″ x 8″ baking dish
  7. Place chicken pieces in the dish and poor on teriyaki sauce
  8. (Reserve some teriyaki sauce too add on the chicken after cooking)
  9. Bake in oven about 20 to 25 minutes.
  10. About halfway through the cooking time, turn the pieces over
  11. When the chicken has cooked through, you can move the chicken to top oven rack and switch over to broil for a few minutes to brown the pieces a little if you want
  12. Remove from oven, and add on the teriyaki sauce you set aside (if you want more)
  13. Garnish with sesame seeds

36 Guilt-Free Paleo Diet Recipes

If you’re looking to lose weight or just want to start eating healthier, here are some great Paleo diet recipes you can try. Covers Paleo breakfasts, Paleo lunch ideas and even down to Paleo dessert recipes!


Avocado Eggs


If you don’t have a lot of time to prepare for breakfast, this is the perfect Paleo breakfast you can make for yourself. Check out the recipe here.

Paleo Chia Pudding


Don’t you just love make-ahead breakfasts? This is a great Paleo diet breakfast recipe you can make before going to bed. Get the recipe here.

Low-Cal Morning Protein Smoothie


This would be an awesome Paleo breakfast that’s even pro-surfer approved from Erica Hosseini. Check out how you can make it here.

Eggs in Ham Shells


Who wouldn’t want to wake up for these cute and delicious little ham cups? See how you can make it by following this recipe.

Egg Prosciutto Portobello Cups


The trick to this Paleo recipe is to get the right size and shape of the mushrooms. Get the recipe here.

McMuffin-Inspired Paleo Sausage Egg


You’ll never miss eating a McMuffin in the morning with this smart Paleo meal. Check out the recipe here.

Breakfast Coconut Flour Pancakes


Paleo pancakes anyone? See how you can make this Paleo breakfast here.

Paleo Breakfast Bake


You wouldn’t believe all the veggies in this cute little cup. See how you can make this Paleo recipe.

 Gluten-Free Portable Egg Muffins


This Paleo breakfast will bring a new taste to your morning. Check out how you can make this Paleo breakfast here.

Paleo Egg Soup


If you’re looking for an easy soup recipe, this would be something worth trying. Check out the recipe here.

Healthy Pumpkin Bisque


You won’t believe that this is Paleo! We’re sure you’ll love the creamy goodness in a bowl. Get the Paleo soup recipe here.

 Paleo Green Chicken Soup


You’ll love the nutrients you’ll get from the greens and the sweetness that comes from the carrots and kale in this soup recipe.

Carrot Soup


If you’re planning a Paleo dinner, this would make the perfect soup. See how you can make it here.

 Grilled Pesto Shrimp


If you’re looking for a grilled flavor for your Paleo lunch, consider this easy shrimp recipe.

Cauliflower Stir-Fry


This Paleo meal offers your recommended vitamin A and C for the day. Don’t you just love the colors on this dish too? Check out how you can make it here.

Easy Egg Salad Recipe


A quick and easy Paleo recipe you can make for lunch, dinner or even a snack. Check out the recipe here.

Taco Pie


This recipe got us at taco. We just can’t wait to take a bite of this pie recipe.

Paleo Sesame Chicken


A Paleo chicken recipe you can make in a slow cooker? Why not! Give this recipe a try by following the steps here.

 Paleo Mexican Chicken


If you’re looking for a Paleo recipe to satisfy your Mexican craving, try this slow-cooker recipe.

Low-Fat Peacamole Wraps


Who doesn’t love guacamole? This is a great version you can make that’s not only delicious but also low-fat. Check the Paleo recipe here.

Shrimp Over Spaghetti Squash


You can make spaghetti almost out of anything now. Try this Paleo dinner recipe.

Paleo Shrimp and Coconut Patties


Get your avocado mayo sauce ready for this delicious patty recipe.

 Chipotle Shrimp Lettuce Cups


If you’re looking for a Paleo recipe that’s packed with flavors, we recommend you try this.

Buffalo Wings


Your Paleo diet would never be complete with an amazing buffalo wing recipe.

Roasted Veggie Enchiladas


Customize this enchilada recipe how you want it! See how you can make this healthy Paleo recipe.

Bite-Size Meatloaves


If you’re looking for the perfect Paleo snack idea, this is it. It’s great for munching and with its great flavor, even the picky kids will eat them. Check out how to make this Paleo snack here.

Paleo Lasagna Recipe


You won’t miss the pasta on this lasagna recipe.

Brussels Sprouts Chips


Your chips doesn’t have to be store-bought especially when you’ve already doing the Paleo diet. Check the recipe for this healthy alternative. Get the easy Paleo recipe here.

Paleo Mexican Tuna Steak with Salsa


As good as this looks, it will only take you about 30 minutes to make it. Check out the recipe here.

Paleo Vegetable Kabobs


You’ll love the veggies all the more when you have them fire-roasted. Try this easy Paleo recipe.

Kale Chips with Aioli Garlic Sauce


If you love dipping your chips, you’ll love this Paleo snack. The best part about it is that you don’t have to feel guilty afterwards. Get the recipe here.

Raw Vegan Brownies


This Paleo dessert will get you through anything. See how you can make these mouth-watering brownies here.

No-Cook Cashew Nuggets


Can you guess the best part about this Paleo dessert? No-cook! Get the recipe here.

Paleo Caramel Apple Muffins


If you want something that tastes good and is also gluten-free, this is the dessert recipe you should try.

Kiwi Lemon “Cheesecake”


Can you make cheesecake if you’re doing the Paleo diet? Now you can with this awesome recipe.

Vegan Banana PB Ice Cream


You’ll scream for ice cream when you try this homemade ice cream recipe. It’s even low on calories!


10 Foods to Boost your Digestion

Healthy digestion is a cornerstone of good health but what is the key to good gut health? Bacteria – millions of which inhabit the digestive tract breaking down food for digestion, helping to propel food through the digestive tract and providing protection against harmful invading organisms.

Foods that are high in fibre, rich in nutrients such as omega-3 fatty acids, or that contain live probiotics, will encourage the growth of health-promoting bacteria colonies and support overall equilibrium balance in the digestive tract.

Here are 10 foods that can promote good gut health.


1 Old-fashioned sauerkraut

As cabbage is shredded, salted and left to ferment for a period of time, acid-loving bacterial species (in particular the lactobacillus and bifidobacterium strains) start to multiply and grow. During this process, total dietary fibre increases, as does the vitamin C, and B vitamin content.

Sauerkraut also contains live enzymes, which can benefit digestion. Look for brands that are unpasteurised and don’t contain vinegar (which inhibits fermentation). Alternatively, make your own pickled vegetables.

  1. Chia seeds

Chia seeds are among the highest plant-based sources of omega-3 fatty acids, protein, antioxidants and fibre. The fibre found in chia seeds is 80 per cent insoluble meaning it does not dissolve in water and provides roughage as it passes through your digestive tract, to help keep you regular.

The remaining 20 per cent of soluble fibre is useful for digestion as it dissolves in water and swells to form a gel-like substance. Soluble fibre delays the emptying of the stomach and can help you to feel fuller for longer.

Dietary fibre increases the weight and size of your stool and also has a softening effect.

Fibre can also influence the balance of microbes growing in the gut, and promote the growth of good bacteria. It also produces short-chain fatty acids during the fermentation of fibre in the large intestine. These fatty acids can have an anti-inflammatory effect on the gut lining and reduce gut permeability.

  1. A handful of berries

Berries are an excellent food for digestive health. They provide a good source of fibre, antioxidants, and polyphenols, which can selectively favour beneficial colonies of bacteria in the digestive tract.

Recent research on polyphenols has shown they interact with beneficial species of bacteria (similar to pre-biotics, which “feed” the good bacteria). The interactions encourage healthy bacteria growth. All types of berries, whether fresh or frozen, contain polyphenols.

  1. Bone broth

Bone broth has long been considered a traditional remedy for soothing digestive complaints and improving ailments. An article appearing in a 1938 medical journal on the benefits of gelatin claimed “the most important piece of equipment in any kitchen, is the stockpot”.

Home-made bone broth has been shown to contain large quantities of glucosamine and chondroitin sulfate, which help to repair the defensive barrier in the gut mucosa and sooth gastric inflammation.

It is also packed with valuable minerals, as well as gelatin; a hydrophilic colloid that attracts gastric juices, and stimulates digestion.

  1. Seaweed

Seaweed is rich in trace minerals and is a good source of fibre. Brown varieties also contain a high fibre compound known as alginate. Look for seaweed found in the kelp family (kombu, sea palm and wakame).

Alginate can strengthen the mucus lining the gut wall, and slow down the uptake of nutrients in the body (helping people to feel fuller for longer). Small trials have shown that alginate consumption can influence the composition of the intestinal microbiota, promoting the growth of good bacteria.

  1. Cruciferous vegetables

Cruciferous vegetables (kale, cabbage, broccoli and silverbeet, to name just a few) are excellent foods for gut health; they provide various phytonutrients, vitamins and minerals, as well as a good source of fibre. Phytonutrients can benefit the gut by increasing the balance of good bacteria and also contain anti-inflammatory and anti-oxidant properties.

The fibre content of cruciferous vegetables is particularly important as it can help move food through the digestive tract. The fibre in leafy greens in particular also promotes the growth of good bacteria. Pre-biotics are food sources for healthy bacteria; without them the healthy bacteria (probiotics) are unable to grow. Hence, the growth of beneficial colonies of bacteria is largely depending on the intake of both probiotic and pre-biotic foods.

  1. Sour-tasting yoghurt

Yoghurt should always taste sour, not sweet. The sourness is a reflection of the lactic-acid bacteria that have developed during the fermentation process in the milk.

Regular consumption of yoghurt can positively influence the balance of microflora in the gut, creating more of the “good guys”, such as lactobacillus and bifidobacterium probiotics. These types of probiotics can help manufacture B-complex vitamins, as well as vitamins A and K, which are great for overall health as well as playing a role in a well-functioning digestive tract. They also help boost the immune system and inhibit the growth of pathogenic bacteria.

  1. Grandma’s chicken soup

There is nothing quite as nourishing as a bowl of “Jewish Penicillin” or “Mama’s Perfume” for a stomach ache, cold or flu.

Chicken soup is made with a base of healing bone broth (see point four), it also contains well-cooked, easily digestible vegetables and plenty of fluid, which helps hydration.

A small handful of studies have shown that traditional chicken soup contains anti-inflammatory components, which soothe the mucosal barriers in the stomach and nasal passages. You can also add various herbs and spices – such as ginger, turmeric and garlic, which contain anti-inflammatory and anti-microbial properties.

  1. Oily fish

Oily fish – such as salmon, sardines and mackerel are an excellent source of omega-3 fatty acids, such as EPA, and DOHA. These fatty acids can play a vital role in healthy bowel function. They can work to lubricate the digestive tract and keep digestion flowing smoothly. They can also help to reduce inflammation and strengthen the intestinal lining, which can help to protect against gastrointestinal diseases.

  1. Fresh ginger

Ginger is a traditional spice, revered throughout Asia for its ability to relieve gas and reduce abdominal bloating. In herbal medicine, it is considered to be an “intestinal spasmolytic” – in other words, a substance that can relax and sooth the digestive tract.

The active component of fresh ginger, known as gingerol contains anti-inflammatory and anti-microbial properties, which can alleviate symptoms associated with gastrointestinal discomfort. In various trials, it has been found to be a more effective remedy for motion sickness and morning sickness when compared to a placebo.



Brownie Ingredients10410417_777680182278111_6393951033325663529_n

  • 1 c almond butter
  • 2 eggs
  • 1/3 c cocoa powder
  • 1/2 c canned coconut milk (full fat)
  • 1/2 c coconut palm sugar
  • 1/4 tsp salt
  • 1/3 c chocolate chips

Cheesecake Ingredients


In a large bowl, whisk together the brownie ingredients until well combined, and pour into a greased 9×9 oven-safe baking dish.Dollop the cream cheese batter on top of the brownie batter. Using a knife, or a toothpick, swirl the cheesecake batter into the brownie batter. This would be a great thing for kids to do! Another option would be to remove the vanilla extract and add your favourite extract flavouring to the cheesecake batter; mint, almond, orange, coffee, coconut–would all work well.

Set your oven to 350 F and Bake for about 35 minutes–until the top has slightly cracked. Serve well chilled, just like cheesecake.

Add the cream cheese to your mixer bowl and beat until smooth, add the rest of the ingredients and beat until combined.

Buffalo Chicken Lasagna Rolls with “Alfredo” Sauce

Another healthy Lasagna recipe to try out! This one looks delicious!

What you will need:chicken


(2) 8 oz. chicken breasts

1/2 tsp. garlic powder

1/2 tsp. chili powder

1/4 tsp. smoked paprika

Salt & pepper, to taste

1 tsp. minced garlic

Buffalo Mixture:

1/2 cup 0% plain Greek yogurt

1/2 cup (or 1/3 cup to reduce heat) Franks Red-hot Buffalo Sauce

1/4 tsp. garlic powder

1/4 tsp. onion powder

Alfredo” Sauce:

1 medium head of cauliflower, cut into florets

1 cup 0% plain Greek yogurt

1/4 tsp. garlic powder

1-2 tsp. sea salt

1/2 -1 tsp. black pepper

1 tbsp. minced garlic

1/2 cup finely shredded mozzarella cheese


8 whole grain Lasagna

1 cup finely shredded mozzarella cheese


Place a non-stick pan over medium heat. Place the chicken breasts into a large Ziploc bag and combine with the seasonings. Toss the bag around a bit to help mix the seasonings throughout. Once the pan has heated, spray with non-stick cooking spray and add the chicken. Cover and allow to cook, checking every 3-4 minutes to flip. Cook until cooked through. Remove from heat and allow cooling.

While the chicken is cooking, place a large pot of water and a medium pot of water over high heat and bring them both to a boil. To the medium pot, add the cauliflower florets. To the large pot, add the Lasagna one at a time, stirring. Allow the Lasagna to cook for 4-5 minutes, strain and lay out flat on paper towels or a dish towel to dry a bit. Allow the cauliflower to cook 5-7 minutes or until it has softened. Strain the cauliflower very well, saving the water, and add the cauliflower to a food processor or blender. Add the remaining ingredients (minus the cheese) and process until it reaches a creamy consistency. Add the water from the cauliflower to the processed sauce to reach desired creaminess. This is completely optional and depends on how thick or thin you prefer your sauce. Add the mozzarella cheese, stirring with a spoon to incorporate.

Preheat the oven to 350 degrees F. Spray a medium baking dish with non-stick spray and layer the bottom of the dish with 1/2 cup of the sauce. Using two forks shred the now cooled chicken breasts. Once shredded, combine with the remaining ingredients for the buffalo mixture.

To each Lasagna add:

2 tbsp. “alfredo” sauce

2 tbsp. buffalo chicken mixture

1 tbsp. mozzarella cheese

When spreading and adding toppings, add more towards the middle and less towards the end. When you roll, the ingredients will want to push towards the edges. Roll each Lasagna and place them into the baking dish. Top the Lasagna rolls with the remaining sauce, buffalo chicken and cheese. Bake for 25-27 minutes. Remove from the oven, sprinkle with a dash of black pepper and basil. Enjoy!