Wednesday, November 29, 2017

Mashed Cauliflower Recipe

Deidra Mangus, mashed cauliflower, healthy mashed potato recipes, healthy potato recipes, cauliflower recipes, healthy pregnancy tips, weight loss after baby, elite beachbody coach, successful beachbody coach, healthy dinner recipes, low carb recipes,
Mashed potatoes are many people’s weaknesses… so let’s make it a little healthier so you don’t have to feel guilty when indulging into your tasty taters!!
What you need:
– 1 head of cauliflower, cut into florets
– 1 tbsp olive oil
– 1 clove of garlic, smashed
– 1/4 cup grated parmesan cheese
– 1 tbsp reduced far cream cheese
– 1/2 tsp kosher salt
What you need to do:
1. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil
2. Add cauliflower, cover, and steam until tender, about 10 minutes.
3. Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Then remove from heat.
4. Transfer half the cauliflower to a food processor, cover and blend on high.
5. Add remaining cauliflower, blend until creamy.
6. Blend in garlic, parmesan cheese, cream cheese, salt and black pepper.
7. Top with chives or paprika (optional).

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Monday, February 6, 2017

Sweet Chili Chicken and Cauliflower Stir-fry rice

 Deidra Penrose, elite beachbody coach, top beachbody coach PA, healthy Sweet chili chicken recipe, healthy cauliflower rice, healthy stir fry rice recipe, cauliflower recipes, sriracha, Bragg liquid amino's, weight loss journey, beachbody coach christian, military fitness, beachbody coach military wife, healthy mom weight loss, clean eating tips, healthy dinner recipes

Sweet Chili Chicken


  • 1 lb boneless chicken breasts

The Marinade:

  • 5 garlic cloves, coarsely chopped
  • 2 tablespoons Sriracha
  • 4 tablespoons olive oil
  • 2 tablespoons Bragg Liquid Amino’s (find in the organic section at grocery store)  or reduced-sodium soy sauce
  • Juice of 1 lime
  • 1 tablespoon light brown sugar
  • 1 tsp cornstarch


  1. In a medium bowl, combine the ingredients for the marinade until smooth and allow to marinate chicken in this mixture for 1 hour minimum in the refrigerator. When ready to cook, bring chicken at room at room temperature. Meanwhile, preheat your oven to 425°F (200°C).
  2.  Transfer chicken and the sauce to a baking dish. Bake at 425°F (200°C) for 25-30 minutes. Meanwhile reduce the remaining marinade a little bit in a saucepan on the stove while chicken is cooking, then drizzle the sauce left in dish over cooked chicken and broil for 5 minutes.
  3. Let cool before serving! Garnish with cilantro if desired, and serve immediately.
  4. ENJOY this dish with my Healthy Chinese Cauliflower stir-fry rice! Recipe below!


Healthy Chinese Cauliflower Stir-fry Rice


  • 1 head cauliflower chopped into small pieces
  • 3 tbsp Extra virgin Olive Oil
  • 2 eggs
  • 1/4 medium onion chopped
  • 2 garlic cloves chopped fine
  • 1 small bag steam fresh veggie mix (peas, carrots, beans) or you can use 4 oz of your favorite veggie to go in your stir-fry.
  • 2 tbsp Bragg Liquid Amino’s


  1. In large pan, add 1/2 tbsp Olive Oil and 2 eggs. mix eggs, breaking yoke and cook fully, continuously mixing and tossing. Set aside.
  2. In same pan, add 1/2 tbsp Olive oil, add onion and garlic and cook on medium high until slightly brown and sautéed. Set aside with eggs.
  3. Next, with same pan, add 1/2 tbsp EVOO (Olive Oil), add veggies and cook until cooked through lightly. Set aside with other cooked ingredients.
  4. Lastly, in same pan, add 1.5 tbsp EVOO and add in cauliflower. Cook on medium for 5 minutes, stirring and mixing every 1-2 minutes. After 2 minutes, add in Bragg Liquid Amino’s.
  5. Add in all other cooked ingredients and cook for 3 more minutes, mixing every minute.
  6. Serve after cooling.
  7. ENJOY!

If you make this, I would love to hear how you like it!!! Comment below!!

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