Nov 2, 2009

November Recipe of the Month

Keener Cauliflower Mash "Potatoes"

Submitted by: K. Keener, Skinny Gene San Diego

Serving Size: 4


1 Medium head of cauliflower
2 Tbsp parmesan cheese
1 Tbsp margarine or non-fat butter spray (or equivalent)
2-3 Tbsp of non-fat milk
1 Tsp of minced garlic or garlic powder and/or parsley


1-Remove green parts from cauliflower
2-Cut the cauliflower into pieces
3-Steam cauliflower for 10 minutes or until easily pierced with a fork.
4-Put the cauliflower into a mixing bowl and add parmesan cheese, butter or butter substitute, and milk.
5-Use a blender stick (or equivalent) and blend mixture until it is smooth

Notes: Steaming the cauliflower will allow the cauliflower to retain most of its nutrients, which are normally lost if the vegetable is boiled.


Per serving: 75 calories; 33 calories from fat (33%);4 g total fat (1 g sat); 85 mg sodium; 8g total carbs ( 4 g fiber, 4 g sugar); 4 g protein; estimated load 4.

A Skinny Gened Thanksgiving

Is Your Family In Need Of A Thanksgiving Day Makeover?

Did you know the average person consumes over 3,000 calories from their Thanksgiving meal alone? This meets or exceeds nearly everyone’s total needs for an entire day in one meal!

Here are some Skinny Gene Tips for a Healthy Thanksgiving:

Have a game plan – decide which foods you plan to eat or not eat
Bring a low calorie nutritious dish
Watch your portion sizes – it’s okay to have a taste or two of your favorite foods
Include exercise in your day
Avoid 2nd helpings
Eat slowly and stop when you are full
Enjoy the company of friends and family
Drink alcohol in moderation - limit to 1-2 drinks (1 ½ oz liquor, 5 oz wine, 12 oz beer)
Drink lots of water

Food choices

Turkey – choose white meat
Avoid extras such as butter (saves ~ 200 calories!)
Capitalize on vegetables, but check for added fat
Choose sweet potatoes, but beware of candied sweet potatoes
Choose a whole grain roll or skip the roll to save ~ 150 calories.

Preparing your families meal

There are several ways to lighten up your family’s holiday feast without sacrificing the flavor! Some of our favorite tips are seasoning your turkey with lemon, lime, fresh vegetables and herbs, and chicken broth, or make homemade stuffing using whole grains breads and rolled oats in place of white bread. Skip the bread and butter. And when it comes to dessert, try crust-less pie or reduced calorie cool whip in place of heavy whipping cream. Our favorite modifications will reduce your meal by nearly 1,000 calories!

Cooking and Baking Substitutions

By Emily Barr, MS, RD, CNSC

Contact number:1-888-500-2344 ext 1