Turmeric Cauliflower Risotto (AIP, Paleo, Whole30)

Before I started eating a healing diet, I was pretty boring with spices. You’d be lucky if you found me using anything more than just a scant amount of salt. My palette was so off from eating so much artificially flavored food and refined carbohydrates my whole life, I just didn’t understand the need for spices and herbs. Today, I love using interesting spices in my everyday cooking. Not only does it add some flair to otherwise pretty straight forward dishes, but they come with added nutrient and health benefits… especially turmeric! 

I’m always preaching adding in more veggies and healing foods, and have been wanting to highlight some more turmeric in my savory dishes. And, this Turmeric Cauliflower Risotto is the perfect dish if you’re going for flavor and nutrient density!

Turmeric Cauliflower Risotto

 

Why I Love Turmeric 

 

1. It’s anti-inflammatory

Turmeric is a traditional spice known for aiding the natural anti-inflammatory processes in the body. Rather than unnatural over the counter anti-inflammatory drugs, turmeric is natural and does not interfere with your immune system.

Whenever I get sick, I’m always reaching for turmeric to add to my soup to help my body fight inflammation! It can also be helpful in joint pain, migraines, and calming other inflammation. 

2. It’s antioxidant rich

Oxidative stress in the body is a massive contributor to chronic illness. Our cells can be under stress for a variety of reasons, and keeping up our antioxidant status helps our cell right off free radicals. Curcumin in turmeric is known to be a powerful antioxidant to help protect our cells (source)! 

3. It’s a delicious ingredient 

I cook with turmeric often and have used it in my anti-inflammatory turmeric bites, carrot turmeric spring soup, mango turmeric ice-cream, and lots of everyday cooking. It’s packed with flavor, and adds amazing color to dishes as well!

 

The Ingredients You Need For This Turmeric Cauliflower Risotto

 

Turmeric

The brand that I used in this recipe, and the one that I recommend using is Wild Foods Co. turmeric powder . It’s organically grown turmeric from India, with amazing color and flavor! Wild Foods Co. has a myriad of organic, non-GMO ingredients, and this quickly became my favorite.

Cauliflower Rice 

Lots of stores, like Trader Joes, Whole Foods, and Sprouts, have begun carry pre-riced cauliflower which is easily one of my favorite convenience foods! If you can’t buy it pre-riced, you can easily rice it in a food processor, like this

Mushrooms & onions 

Mushrooms and onion add more flavor and nutrients to this dish. You can always try experimenting leaving ingredients out if you’re sensitive, but they really help contribute a lot of flavor to this dish. 

Bone broth 

Ahh, bone broth. You guys know I love bone broth. Bone broth is another powerhouse ingredient in this recipe, and full of gut healing nutrients. You can find my recipe for homemade bone broth here

Turmeric Cauliflower Risotto (AIP, Paleo, Whole30)

Turmeric Cauliflower Risotto (AIP, Paleo, Whole30)

Ingredients

  • 1 head cauliflower, riced (in a food processor, or 12-16 oz pre-riced)
  • 2 kale leaves, chopped and destemmed
  • ½ cup white mushrooms, sliced
  • ½ yellow onion, diced
  • 2 cloves garlic, minced
  • ½ cup beef bone broth or stock
  • 2 tsp turmeric powder
  • 1 tsp sea salt
  • ½ tsp pepper (omit for AIP)
  • 1 tbsp fresh parsley, chopped
  • 1 tbsp coconut oil

Instructions

  1. Melt the coconut oil in a deep skillet on medium heat.
  2. Add the yellow onion and saute until the soft and transparent.
  3. Stir in the garlic and cook for 1-2 minutes.
  4. Add in the mushrooms and kale and saute for 3-4 minutes or until soft.
  5. Pour in the broth, and cauliflower rice and season with salt, pepper and turmeric. Stir to ensure they’re evenly combined.
  6. Reduce heat to medium-low and allow to simmer for for 8-10 minutes or until the broth is mostly absorbed by the cauliflower.
  7. Remove from heat and place in a serving bowl. Top with fresh parsley and extra salt to taste if desired.
  8. Serve warm and enjoy!
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I hope you enjoy this nutrient packed dish! Eat it as a side dish, or add in some chicken to make it a fully rounded out meal. Enjoy!!

 Turmeric Cauliflower Risotto (AIP, Paleo, Whole30)

Asian Veggie Noodle Bowl (Whole 30, Paleo, AIP)

Recently, I was looking back in my TimeHop app (which shows you throwbacks in your social media trail online) and I came across one of my earlier real food recipes… a veggie Asian noodle bowl. This was back in the day when I was still gluten-full, pretty much refused to eat any protein other than egg whites, and no other fats that margarine. Yikes. My saving grace was that I loved Asian flavors paired with fresh vegetables! Asian Noodle Bowls were my jam, along with tons of other Asian cuisine, and an Asian Veggie Noodle Bowl was just what I needed at the time. 

Back when I made this years and years ago, it was ways different than what I would eat today. I still used a soy based sauce, I would sometimes use rice noodles, and my veggies looked like I chopped them with a lawn mower. Not to mention there may or may not have been Skippy peanut butter in some of them. I tried, okay? So I thought it needed a serious face lift!

This reimagined Asian Zucchini Noodle Bowl is fresh, super easy to make, full of flavor and packed with nutrient dense veggies! 

Asian Veggie Noodle Bowl (Paleo, AIP, Whole 30)

 

Let’s Talk What You’ll Need To Make It…

Zucchini, Carrots, Cabbage, Cucumber, and Green Onion

These veggies are the star of the show in this veggie noodle bowl! They pair well together, and taste great in the bowl. You can indeed swap and add as needed, but I can’t guarantee you’ll get the same flavor results .

Coconut Aminos

This bowl is both gluten free and soy free, which means that it uses coconut aminos. If you’ve never used it before, it’s basically a soy free, soy sauce made from coconut nectar. It’s very easy to find in health food stores, and has even started popping up in Trader Joe’s. This is the brand I like, 

Veggie Spiralizer 

Before I had a spiralizer, I used to try and do it by hand… which was insane and clearly didn’t work. I used to have a hand crank spiralizer to turn my veggies into noodles and I hated it. It always left my veggies soggy and blah. I upgraded to this one, and I love it! Obviously, any one will work for this recipe, but that one in particular works great! 

Asian Veggie Noodle Bowl

Asian Veggie Noodle Bowl (Whole 30, Paleo, AIP)

Yield: 2 bowls

Ingredients

  • 2 medium zucchini's, spiralized
  • 3/4 cup carrots, grated
  • 1/2 cup red cabbage, chopped
  • 1 medium cucumber, chopped into half moons
  • 2 sprigs green onion, chopped
  • 1 tbsp coconut oil
  • FOR THE SAUCE
  • 2 tbsp coconut aminos
  • 1 tsp ginger paste (or ginger powder)
  • 1/2 tsp salt
  • 1/2 tsp onion powder
  • 1 tsp garlic powder

Instructions

  1. Place a pan on the stove and set to medium/low heat
  2. Melt the coconut oil in the pan
  3. Add the zucchini to the pan and cook for 2-3 minutes. You want the noodles to be lightly sautéed to aid digestion, but still crunchy
  4. Remove from heat and set aside to cool
  5. Once cooled, add the zucchini to a bowl and combine with the other veggie ingredients
  6. In a small mixing bowl, combine the sauce ingredients with a whisk
  7. Pour the sauce over the noodle bowl and serve immediately
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Asian Veggie Noodle Bowl (Whole 30, Paleo, AIP)

 

Bacon Broccoli Veggie Nuggets (Paleo, AIP)

If I’ve learned anything in my last two years of blogging at Unbound Wellness, it’s this… everyone loves nuggets. They’re fun to eat, easy to make, and they’re perfect for kids and the kids in each and everyone one of us. I’ve been blown away over how much everyone loves the Sweet Potato Chicken Poppers which are essentially healthy chicken nuggets, and the Veggie Nuggets! So, I wanted to bust out another variation which just as many veggies, and lots of flavor… Bacon Broccoli Nuggets!

I’ve shared before how much I love chicken nuggets, veggie fritters, and all things nuggets. However, conventional nuggets that you get at a restaurant or even many recipes online are full of bread crumbs, white flour, and can be fried in inflammatory oils like canola oil or soybean oil. No thanks! I’ll take these savory broccoli nuggets any day over those.

Bacon Broccoli Nuggets

Why I Love These Bacon Broccoli Nuggets

They’re full of veggies

These are the  perfect way to hide veggies for picky eaters, or those looking to mix it up. For as much as I love roasted vegetables and fresh salads, we could all use some variety now and then. 

These nuggets have both broccoli, and zucchini which are full of tons of fiber, phytonutrients, and vitamins!

They’re made with healthy fats 

Conventional nuggets are fritters are likely going to be fried in a canola or soybean oil which are both incredibly inflammatory and the opposite of health promoting. These nuggets are made with high quality coconut oil which is far more favorable fat than canola oil.

They’re Paleo and AIP

No common allergens here! No corn, gluten, eggs, soy, or dairy. You can confidently bring them to parties without the worry of not being able to share.

Bacon Broccoli Nuggets

 

Let’s Talk About The Necessary Ingredients (and what you can and cannot substitute)….

Riced Broccoli

I’ve been seeing riced broccoli pop up more and more in stores like Trader Joes, Sprouts and Whole Foods. However, riced broccoli can easily be made in your food processor, or by hand when chopped very fine!

Zucchini

Zucchini helps add more veggies to these nuggets, but you can also sub more broccoli if you’d like to try that. 

Coconut Flour & Oil

Coconut oil adds healthy fat to these nuggets, and coconut flour helps bind them and absorb moisture from the veggies are they bake. You can likely sub the coconut oil for another solid fat (like butter, ghee, or tallow) but I would not sub out the coconut flour as it’s needed to keep these nuggets together. 

Tapioca Starch

Tapioca starch is another binder to hold these nuggets together. I would not sub corn starch if you do eat corn, but you can try subbing arrowroot starch if needed.

Gelatin Egg

Seeing as these are AIP, which means egg free as well, the original recipe uses a gelatin egg. However, you can try to use an actual egg if you have these in your diet! I can’t vouch for a flax egg, but let me know if you try and it works!

Bacon 

Bacon helps add an amazing flavor to these nuggets! I highly, highly recommend using a pasture raised bacon as conventional bacon is indeed very inflammatory. 

If you don’t eat bacon, you can indeed sub it out of the recipe and just add a bit more fat. I purposely only used a small amount of bacon in the recipe so it can easily be removed. 

 

Bacon Broccoli Nuggets (Paleo, AIP)

Bacon Broccoli Veggie Nuggets

Ingredients

  • 2 cups riced broccoli
  • 1/2 cup shredded zucchini
  • 2 slices of uncooked, sugar free bacon, very finely chopped (I use a food processor)
  • 1/3 cup coconut flour
  • 1/4 cup tapioca starch
  • 2 tbsp coconut oil
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • 1 tsp salt
  • For the gelatin egg (can also sub an actual egg)
  • 1 tbsp gelatin
  • 1/4 cup water

Instructions

  1. Preheat the oven to 400 F and lightly grease a parchment lined baking sheet with coconut oil
  2. Add the zucchini and broccoli to a mixing bowl and thoroughly combine
  3. Wrap the broccoli and zucchini in a cheese cloth or paper towel and squeeze to remove excess liquid
  4. Add the mixture back to the bowl
  5. Mix in the uncooked chopped bacon
  6. Add in the coconut flour, coconut oil, tapioca starch and seasonings, and combine
  7. Set the mixture aside
  8. For the gelatin egg, add the water to a small sauce pot and slowly pour over the gelatin
  9. Allow it to bloom over 2-3 minutes
  10. Place the pot on the stove and turn in on low heat
  11. Slowly melt the the gelatin (this will take just 2-3 minutes) and remove from heat
  12. Vigorously whisk the gelatin egg until it becomes frothy
  13. Add the gelatin egg to the mixture immediately and combine
  14. Start forming patties and place them onto the baking sheet (you should have about a 12-14)
  15. Bake for 20 minutes
  16. Very carefully flip them over and bake for another 10-15 minutes (depending on how crispy you like them)
  17. OPTIONAL: To crisp further, put until the broiler for 1-2 minutes
  18. Remove from the oven and allow to cool
  19. Serve with a compliant ranch dressing, ketchup, or guacamole
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Bacon Broccoli Veggie Nuggets (Paleo, AIP, Gluten Free)

Avocado Bacon Broccoli Salad (Paleo, AIP, Whole 30)

Summer is coming! School is out, it’s already in the 90’s here in Dallas, and my husband and I are absolutely worshiping the grill right now. We have a cheap little charcoal grill that we got when we moved into our house last summer, but man, we are loving the backyard BBQ food right now. Tons of grass-fed burgers, grilled chicken and shrimp, and grilled veggies. Yum! We’ve already got a few BBQ’s on the agenda this summer and I’ve been thinking ahead to what I could bring as a side and settled on Avocado Bacon Broccoli Salad. Can you say, crowdpleaser

Though going to meals at non-paleo/AIP friends houses can be daunting, the best way to manage it is always bring along a dish that is totally safe for you to eat, and great for sharing! That way, you’re not the odd one out drinking bone broth from a thermos in the corner, but the cool gal/guy who brought that killer dish that everyone loves. This Avocado Bacon Broccoli salad is perfect for that!

It’s creamy, crunchy, slightly and sweet, giving it all of the elements of a traditional broccoli salad, plus it’s full of healthy fats and veggies!

Avocado Bacon Broccoli Salad (Paleo, AIP, Whole 30)

Typically broccoli salad may be made with cheese, some sort of dairy dressing like mayo, and I’ve even seen some with sugar in them. What a way to ruin a veggie side dish by dumping sugar on it, right?

This broccoli salad is made with strictly whole food ingredients that are all crowd pleasers even with SAD eaters. Basically everyone loves bacon and avocado right? There’s also a whole head of broccoli, crunchy celery, spicy red onion, raisins to give it a bit of sweetness, and apple cider vinegar for a little tang.

Avocado Bacon Broccoli Salad (Paleo, AIP, Whole 30)

Avocado Bacon Broccoli Salad (Paleo, AIP, Whole 30)

Ingredients

  • 1 head of broccoli, cored removed and finely chopped
  • 3 stalks of celery, chopped
  • 4 slices of cooked bacon, chopped
  • 1/4 red onion, diced
  • 2 tbsp rasins
  • 1 large avocado, diced
  • 1 tbsp apple cider vinegar
  • 2 tsp sea salt
  • 1 tsp black pepper (omit for AIP)

Instructions

  1. In a large mixing bowl, combine the broccoli, bacon, raisins, red onion and celery
  2. In a separate bowl, combine the avocado, salt, pepper, and apple cider vinegar and mash together
  3. Spoon out the avocado mixture and stir into the broccoli salad
  4. Chill the refrigerator for about an hour
  5. Serve within a couple of hours
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Avocado Bacon Broccoli Salad (Paleo, AIP, Whole 30)

It’s just that easy! Prep it on the day of a backyard BBQ or picnic as a perfect side dish to bring along. It doesn’t break the bank, it doesn’t turn up any noses, and it’s packed with nutrients and flavor.

It’s also the perfect, easy side dish to have on a lazy summer afternoon at home. My husband and I enjoyed it just by ourselves with lunch.

No matter how you eat it, enjoy, and happy summer!

Avocado Bacon Broccoli Salad (Paleo, AIP, Whole 30)

Spring Strawberry Arugula Salad with Lemon Vinaigrette (Paleo, AIP, Whole 30)

Nothing makes me smile more than going to the opening weekend of the farmers market and seeing all of the gorgeous spring fruits and vegetables. Fragrant herbs, and beautiful greens have been one of my staples for the last couple of weeks. I’ve loved adding herbs to bone broth and eating tons of fresh salads. And then there’s one of my favorites… strawberries! One of the perfect additions to spring salads, and my inspiration for this arugula and strawberry salad with homemade lemon vinaigrette. 

At the end of a long day, sometimes I just don’t want to prep a big meal. This salad has been one of my absolute favorites to just throw together and enjoy a flavorful dish while getting in some veggies. I like adding sardines (because I’m weird, I know), but you can certainly add chicken, or another fish to help add some protein and make it a fuller meal!

One of the main things that I’ve always struggled with when it comes to salad was adding flavor. I always thought that salad was just so watery, bland and boring. That’s because I was eating it with iceberg lettuce which is all of the above and more when it comes to being a completely blah salad base. I’ve heard before that veterinarians don’t even recommend serving iceberg lettuce to hamster because it’s so void of nutrition. 

That’s why I love arugula for a salad green base! It’s pepper-y, full of flavor, and isn’t water and bland like iceberg lettuce. At first, it may be a little much to acclimate to if you’ve never had arugula before, but trust me… it’s one of my own favorite ways to help salad actually have amazing flavor without drowning it in creamy dressing and seasoned croutons. 

This homemade dressing is another great way to add flavor to any greens. It’s easy to make, it stores in the fridge, and it is so much better for you than store-bought dressing. Even when store-bought dressings say they contain olive oil as the base ingredient, olive oil can often be cut with other low quality oils to make it cheaper to produce. I’ve very rarely had success with store-bought dressing, but I love the flavor of olive oil, so making it at home is the best solution for keeping the cost down and the quality more controlled. 

Spring Strawberry Arugula Salad with Lemon Vinagrette (Paleo, AIP, Whole 30)

Ingredients

  • 2 cups fresh arugula
  • 1/4 cup fresh red onion, chopped
  • 1/2 avocado, cubed
  • 1/2 cup strawberries, sliced
  • FOR THE DRESSING
  • 1/2 cup olive oil
  • 1/4 cup fresh lemon juice
  • 1/2 tsp sea salt
  • 1 tsp raw honey (optional.. remove for Whole 30)
  • OPTIONAL : Grilled chicken or fish to add protein

Instructions

  1. Place the bed of arugula in a large mixing bowl
  2. Add the remainder of the ingredients and stir lightly to combine, but not to damage the avocado
  3. For the dressing, add the ingredients to a small bowl and whisk vigorously
  4. Portion out the salad and serve with the dressing on the side, and protein if desired
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This salad is a perfect way to add some more fresh veggies to your day, or to serve at a spring gathering like Easter Sunday dinner! I hope you enjoy!

Spring Strawberry Arugula Salad with Lemon Vinagrette (Paleo, AIP, Whole 30)

Paleo Baked Veggie Nuggets (Gluten Free, Dairy Free & AIP)

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I don’t have kids yet. However, I very much want them soon, and on some days I very much want to be one of them again. I loved kid food when I was a kid. Chicken nuggets, fruit snacks, and mac and cheese were most of my diet, and it showed as I got older and sicker. Though I’m not a parent myself, and can’t imagine how hard it must be to keep your kids away from these foods 100% of the time, I believe that there are was to make real food based kid friendly swaps to make everyone happy, including your inner child 😉 Because let’s be real, sometimes I really want to eat like a kid again! After some really long hard days, I’d rather just have comfort food than roasted veggies. So, I decided to marry real food with comfort food with these baked veggie nuggets that are paleo, gluten free, grain free, dairy free and autoimmune paleo friendly!

Paleo Baked Veggie Nuggets

Paleo Baked Veggie Nuggets (AIP, gluten free, dairy free)

My favorite thing about these veggie nuggets is that they’re egg free! Not only do we all need egg free recipes on the AIP, but I know tons of kiddos who are egg free these days. It’s one of the most common allergies with little alternatives when we look at processed foods. When I was just gluten free and not AIP yet, almost every store-bought gluten free processed food had eggs in it. As I realized how much egg whites were harming my gut and my health, I needed alternatives fast. These nuggets have a gelatin egg in place of a real egg, and the tapioca starch also really helps bind them!

Aside from being egg free, they’re veggie packed with tons of veggies that I know I don’t always get every day! They feature…

  • Zucchini
  • Carrots 
  • Caulifower 
  • Green onion

When I was a kid, I wouldn’t come within 10 feet of zucchini. Even as an adult, it takes a lot of work to separately prep all of these veggies. So, I love that these nuggets are packed full of all of these nutrient dense veggies! It’s recommended that we consume 8-9 cups of veggies a day, and these nuggets have 2.5 cups in total! Not bad for a nugget, huh?

As for dipping, I ate these nuggets with an easy AIP guacamole, and couldn’t stop! However, they’d also taste amazing with a compliant ketchup or ranch dressing. I’m drooling just thinking of having these with either! My husband actually eats them with mustard. It sounded weird to me at first, but he swears by it! He says it makes it taste like a corndog 😛 Honestly, a bit of a stretch in my opinion, but it makes him eat more veggies!

Baked Veggie Nuggets (Paleo & Autoimmune Paleo)

Ingredients

  • 1 cup zucchini (shredded and squeezed to remove excess liquid)
  • 1 cup cauliflower, riced (squeeze to remove excess liquid)
  • 1/2 carrots, shredded
  • 1/3 cup coconut flour
  • 1/4 cup tapioca starch
  • 3 tbsp coconut oil
  • 2 tsp finely sliced green onion
  • 2 tsp onion powder
  • 1/2 tsp salt
  • For the gelatin egg (or sub 1 regular egg):
  • 1 tbsp gelatin ( like this )
  • 1/4 cup water

Instructions

  1. Preheat the oven to 400 F and lightly grease a parchment lined baking sheet with coconut oil
  2. Add the shredded veggies, coconut flour, and tapioca starch to a mixing bowl and thoroughly combine
  3. Next, add in the coconut oil and seasonings, and combine
  4. For the gelatin egg, add the water to a small sauce pot and slowly pour over the gelatin
  5. Allow it to bloom over 2-3 minutes
  6. Place the pot on the stove and turn in on low heat
  7. Slowly melt the the gelatin (this will take just a few minutes) and remove from heat
  8. Vigorously whisk the gelatin egg until it becomes frothy
  9. Add the gelatin egg to the mixture immediately and combine
  10. Start forming patties and place them onto the baking sheet (you should have about a dozen)
  11. Bake for 25 minutes
  12. Very carefully flip them over and bake for another 5-10 minutes (depending on how crispy you like them)
  13. OPTIONAL: To crisp further, put until the broiler for 1-2 minutes
  14. Remove from the oven and allow to cool
  15. Serve with guacamole, compliant ranch dressing, compliant ketchup , or mustard (not AIP but very good combination)
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Paleo Baked Veggie Nuggets (AIP, gluten free, dairy free)

They’re best fresh out the oven, and I don’t love putting them in the microwave. If you choose to reheat them, I recommend going for the broiler. It’ll help them crisp up without drying them out! 

I hope you love these little nuggets just as much as my husband and I do! And that they make the less enthusiast veggie eaters in your family eat more veggies 😉