Tag: Vegan

Warm Kale Squash Fall Salad with Rosemary Vinaigrette Plus Benefits of Rosemary

Warm Kale Squash Fall Salad with Rosemary Vinaigrette Plus Benefits of Rosemary

Rosemary for the win When it comes to fall and winter cooking, rosemary is one of my favorite go-to’s. Its warming flavors capture the cozy weather vibes so well. I feel like kale and butternut squash with a generous sprinkle of rosemary is an ideal […]

Naked Baked Apple Slices

Naked Baked Apple Slices

Have your Pie and Eat it Too… For Breakfast Literally there was frost on the ground this morning when I woke up, and I don’t think yesterday was any warmer. In the cold weather, my breakfast smoothies aren’t quite as appealing. I crave warm food, […]

Cauliflower Mash, 3 Ways: Vegan, Paleo, and Keto

Cauliflower Mash, 3 Ways: Vegan, Paleo, and Keto

Cauli Mash: The Best Thing to Happen to the Modern Thanksgiving Dinner Menu

With Thanksgiving around the corner, I’ve been compiling, planning and creating delicious, healthy, diet-specific alternatives to the classic dishes. These days there are so many people with specific dietary restrictions, it can be hard to find dishes that please the masses.

Enter cauliflower mash – the perfect substitute for heavy, high-carb mashed potatoes. Pure, flavorful, creamy deliciousness that taste so good your guests likely won’t even guess they’re not potatoes.

But wait. Thanksgiving dinner without potatoes!? That can’t be a thing. Yes, yes it totally can be a thing. And a thing you might want to consider, because it helps save room for more turkey and pie.

cauliflower mash vegan keto dairy-free paleo

Low on Carbs, Full on Creamy Flavor

With so many people doing low-carb diets these days and avoiding white starches, cauliflower mash is the ultimate solution for your Thanksgiving feast. The most discerning palettes might notice a slight difference, but many people happily devour the cauliflower without even realizing it’s not potatoes.

I’ve made this numerous times in the past and fooled a number of people. It’s so easy and tasty, it’s actually a regular on my cool-weather food rotation.

While many versions of cauliflower mash still call for the traditional cream, cheese, and butter – which is suitable for the keto diet – I created some non-dairy versions for the dairy-free, vegan, and paleo crowds. And yes, they’re still totally creamy and savory.

cauliflower mash vegan keto paleo dairy-free

Garlic Cauliflower Mash: Vegan, Paleo, Dairy-Free

This version calls for just three ingredients: cauliflower, garlic, and olive oil, plus some sea salt and cracked black pepper to taste. While I prefer roasting the garlic, this can totally be made with raw garlic to speed it up or up the garlic flavor for the garlic-lovers out there.

So many things are going in the oven for a Thanksgiving dinner, it’s pretty easy to just throw a few cloves of garlic in while you’re prepping the cauliflower or other dishes. But either raw or roasted works just fine. And this version is especially easy because it requires no specialty ingredients.

What goes in:

  • 1 medium head cauliflower, chopped
  • 2-3 large cloves garlic, roasted or raw*
  • 2 tablespoons olive oil
  • 1/2 tsp salt
  • fresh cracked black pepper, to taste

*Depending on the size of your cloves and how much you love garlic, you may wish to adjust the number of cloves. It might be easier to throw a couple extra in the oven, just in case! Experiment and adjust according to your taste buds. 

How to make:

  1. Steam the cauliflower until thoroughly tender.
  2. If you’re roasting the garlic, keep the skins on, chop off the heads and drizzle a couple drops of olive oil over each. Wrap in foil and roast for about 30 minutes, or until thoroughly tender.
  3. Transfer the steamed cauliflower and garlic to a food processor, add the olive oil, salt, and a couple shakes of black pepper.
  4. Blend on high until there are no chunks.
  5. Serve and tell your guests they’re better mashed potatoes.*
  6. Watch their faces when you tell them the truth. 😉

*…or be a good host, skip the deceit, and still watch when they taste the mash 🙂


cauliflower mash vegan keto paleo dairy-free

Avocado Cauliflower Mash: Vegan, Dairy-Free, Paleo

I’ll be straight with you: this version does come out a pale green-ish color, because of the avocado of course. So it might get some funny looks. And it’s the reason why I also make the garlic version.

Color oddities aside, though, this version is worth considering for it’s bonus nutritional benefits from the avocado and nutritional yeast. And yes, it’s obviously still very creamy.

What goes in:

  • 1 medium head cauliflower, chopped
  • 1/2 medium avocado
  • 1 tbsp olive oil
  • 3-4 tbsp nutritional yeast
  • 1/2-1 tsp sea salt

How to Make:

  1. Steam the cauliflower until thoroughly tender.
  2. Transfer the steamed cauliflower to a food processor, add the avocado, olive oil, nutritional yeast, and salt.
  3. Blend on high until there are no chunks.
  4. Serve and tell your guests they’re just like green eggs and ham, without the ham or the eggs. Just green mashed potatoes.


cauliflower mash keto low-carb

Cheesy Cauliflower Mash: Keto, Low-Carb

This version of cauliflower mash is low on carbs but high in fats and cheesy, creamy, deliciousness. So if you’re trying to avoid carbs but love your cheese, this version is for you.

To keep it as clean as possible, I recommend using only organic dairy products and using ghee in place of traditional butter. If you do not have ghee on hand, go for organic, pasture-raised varieties that have just one or two ingredients: cream, or cream and salt.

What goes in:

  • 1 medium head cauliflower, chopped
  • 1 tbsp ghee or butter
  • 2 oz hard, sharp cheese like cheddar, aged gouda, or Parmigiano Reggiano
  • 2 tbsp heavy cream
  • 1/2-1 tsp sea salt

How to Make:

  1. Steam the cauliflower until thoroughly tender.
  2. Transfer the steamed cauliflower to a food processor, add the ghee, cheese, heavy cream, and salt.
  3. Blend on high until there are no chunks.
  4. Season with fresh cracked black pepper to taste.
  5. Serve and tell your guests they’re better mashed potatoes.
Creamy Ginger Turmeric Squash Soup

Creamy Ginger Turmeric Squash Soup

Best Soup Ever Pumpkins and squash are everywhere, and squash soup has been high on the to-do list. I’ve made several versions in the past, but this time I wanted to spice things up a bit and thought I’d add some ginger and turmeric. No […]

Pumpkin Oatmeal Chocolate Cookie Bars: Vegan Gluten-Free Refined Sugar-Free Recipe

Pumpkin Oatmeal Chocolate Cookie Bars: Vegan Gluten-Free Refined Sugar-Free Recipe

Pumpkin Spice and Everything Nice: Pumpkin Oatmeal Chocolate Bar Style Fall is officially in full swing. Pumpkins. Pumpkin spice. Pumpkin everything. Apples. Chai spice. Cinnamon brooms…yep I got one from Trader Joe’s, and it smells amazing. It smells like fall, and it smells like baking. So […]

Creamy Celery Soup: Vegan Paleo Keto-Friendly Recipe

Creamy Celery Soup: Vegan Paleo Keto-Friendly Recipe

More Soup for You

It’s October and while the days have still been warm, the mornings and evenings are cool and the air has that distinct autumn crisp. I’ve totally been feeling all the fall feels. Pumpkin, squash, soup, and yes, more soup. So today I have for you: Creamy celery soup, vegan, paleo, and keto-friendly. Which means it’s full of healthy fats to keep you satisfied.

Last week I offered to cook some meals for a friend going through chemo, and she’s doing keto. So I came up with this recipe while looking in my fridge and thinking about keto-friendly cancer-fighting chemo-soothing foods. This creamy celery soup is the result, and thankfully, it passed her tastebuds’ test!

Creamy celery soup vegan paleo keto

Celery Soup for the win

Soup is a great option when you’re appetite is up and down, plus a great way to get some veggies and nutrients into your diet in a super-tasty way. And to make it keto-friendly, I figured I’d add some avocado, like I did with my raw version of a creamy celery soup.

Plus, it’s full of immunity-boosting cancer-fighting foods, like celery, avocado, onion, and garlic… check out this cancer-fighting soup recipe for the benefits of these veggies. Avocados are packed with more potassium than bananas, high amounts of vitamins K, C, and B5 and B6, folate, vitamin E, the unsung hero of the immune system, and the healthy fats needed to help it absorb. Phew!

This time, I also added some coconut cream to boost the fat content, and this can be adjusted up or down or eliminated altogether. But this particular addition added an extra dose of creaminess that just works so well, and happens to add a bunch of immunity-boosting minerals to the blend. And really you don’t taste the coconut.

AND, let’s not forget the spices! Cumin is actually chock-full of health benefits. To name just a few, it aids in digestion, boosts immunity (did you catch the theme here?), helps relieve stress and anxiety, removes toxins from the body and prevents colon cancer. And it’s packed with nutrients! Sage is similarly beneficial for overall health. So go ahead, season liberally.

Top it off with some raw pumpkin seeds and you’ll add a potent source of magnesium, zinc, and omega-3s, all super beneficial for healing and immunity. And, of course, the turmeric on top is a powerful anti-imflammatory.

Creamy celery soup vegan paleo keto

Easy Peasy Creamy Celery Soup Recipe

I know, I know. The number one reason most people rarely cook is because of time. I promise, even though it technically takes about an hour, this recipe is easy on the time-budget, because once it’s simmering, you just let it sit there, and can go about your business for 45 minutes. Once you chop the veggies, you just sauté for a few, add the broth, then let it do its soup thang.

Come back 45 minutes later, add the fats and blend away and that’s it. So easy, even the busiest of you can do it. Bonus: it keeps for days, so make ahead and and have delicious and nutritious soup on hand all week! So, DO IT! 🙂


Creamy Celery Soup: Vegan, Paleo, Keto-Friendly

Course Soup
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 4
Author Amanda


  • 1 head celery (about 10 individual stalks), chopped
  • 1/2 white onion, chopped
  • 2 cloves garlic, chopped
  • 2 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp dried sage (or 1/2tsp powdered) heaping tsp
  • 3 cups vegetable or chicken broth 4 cups if skipping coconut
  • 1 avocado
  • 1 cup full fat coconut milk, or 1/4 c coconut cream plus 3/4 c water can use reduced fat coconut milk if not doing keto
  • salt and pepper to taste


  1. Wash and chop the celery, onion, and garlic. 

  2. Heat the olive oil on medium in a large soup pot, then add the chopped vegetables, cumin, and sage and sauté until slightly browned.

  3. Add the broth and cover. Reduce to simmer and simmer for 45 minutes. 

  4. Remove from the heat and add the soup to a blender or food processor, then add the avocado and coconut milk/ cream and blend on high until thoroughly combined. Alternatively, used a hand blender and add the remaining ingredients to the pot once it's removed from the heat. 

  5. Season with salt and pepper to taste. I added a dash of turmeric and some raw pumpkin seeds to the top, parsley would work well as a garnish too. 

  6. Serve and enjoy!

Why Cleanse: The benefits of cleansing and signs your body needs one

Why Cleanse: The benefits of cleansing and signs your body needs one

Cleanse your system the fun way The words cleanse and detox often cause strong, guarded reactions. The idea of deprivation or consuming bizarre foods you can’t even pronounce is simply not appealing to most. But before you turn and run… truth bomb: you don’t have to […]

Why You Should Eat More Watermelon + Vegan Watermelon Feta Salad Recipe

Why You Should Eat More Watermelon + Vegan Watermelon Feta Salad Recipe

Watermelon is good, and good for you Seriously, what’s more refreshing than watermelon on a hot summer day? In life, I rarely think, I want some watermelon. But then summer rolls around and I take my first bite and I’m like oh yeah, this stuff is […]

Raw Vegan Creamy Celery Herb Soup Recipe

Raw Vegan Creamy Celery Herb Soup Recipe

Cool for the Summer: Raw Vegan Creamy Celery Herb Soup

Ohhhh yes, this raw vegan creamy celery herb soup recipe is a win! More raw soup. Souper delicious. Souper healthy. Creamy. Refreshing. Bursting with layers of flavor.

So I went to the local farmer’s market Saturday morning and loaded up on organic veggies. Forgetting I already had two full stalks of celery in the fridge, I bought another giant stalk. And when I got home, I realized I had to make something using mass quantities of celery, stat. Soup seemed like the obvious choice. And given that it’s the dead of summer, raw soup it would be.

A taste of Provence

I had one lonely avocado in the fridge so I pulled that out to lend the soup a creamy factor, then decided I’d add some garlic, ginger, and lemon. And by stroke of good fortune, I’d also picked up a packet of Herbs de Provence at the farmer’s market on a whim – it’s not a blend I typically cook with, but it turned out to be the perfect addition to balance out the light, refreshing flavors of the produce with a hint of savory earthiness.

Without any particular agenda or theme in mind, I also happened to pick up some fresh lavender at the market. The universe was clearly steering me through that market, taking me straight back to the French countryside.

When I studied abroad, I went on a trip to Provence in the South of France, and the first memory that springs to mind when I reminisce is wandering through the local market, assessing the fresh produce, smelling the lavender, an doing my best to converse with the vendors in passable French. The day’s acquisitions couldn’t have been more appropriate. Soup’s on!

Spice blends: Herbs de Provence vs Italian Seasoning

In case you’re unfamiliar with it or haven’t yet made this addition to your spice rack, herbs de Provence is a fabulous spice blend. While the specific blend varies depending on the spice maker, it typically includes some combination of dried thyme, marjoram, summer savory, rosemary, mint, fennel, bay leaf, sage, basil, oregano and – often – lavender. Most blends will not include all of the above, but if you do a quick search you’ll find quite a wide variety of recipe blends.

In my opinion, lavender is the key player. It’s what truly sets Herbs de Provence apart from Italian seasoning, another common spice blend thats composed of many of the same spices. As the HdP flavor combination works well with everything (so says the spice master at the market), it’s fair to say that the two blends are often interchangeable in recipes. The choice to use one over the other may simply boil down to taste preference.

But the flavor profiles are in fact distinct, and absolutely worth exploring in their own right. While lavender is the obvious difference, generally, the savory, thyme, fennel, and chervil fall more in the HdP territory, while parsley, garlic, onion, and pepper are typically on team Italian.

Anyhoo, back to the soup.

I threw all the ingredients in my blender with 2 cups of cold water, and within a a couple minutes, had some delicious raw soup on my plate. I seasoned the soup with a touch of black pepper and a pinch of lavender sea salt that’s been waiting verrry patiently in my cabinet for just the right introduction to my palette since my trip to Croatia a couple summers ago, and it was delicious.

But honestly, the flavors of the soup are robust enough that it can easily be enjoyed without any salt or pepper. I highly encourage you give it a fair taste test before adding salt or pepper!

Raw Vegan Creamy Celery Herb Soup Recipe


  • 1 stalk of celery (a whole head), roughly chopped enough to fit in your blender
  • 1 avocado (I used one of Trader Joe’s tiny avocados – half of a normal size would work, or use a whole normal size for an extra creamy soup)
  • 1-2 garlic cloves
  • 1-inch piece of ginger
  • juice of 1 lemon (about 2 tbsp)
  • 1 tsp herbs de Provence
  • 2 cups cold (or warm) filtered water
  • salt and pepper to taste, on serving

How to Make:

  1. Clean and chop the celery, peel the garlic and ginger, juice the lemon.
  2. Add all ingredients to the blender except the salt and pepper.
  3. Blend. Taste. Serve. Enjoy!

Cheers! xx


Paleo Dark Chocolate Sugar-Free Recipe

Paleo Dark Chocolate Sugar-Free Recipe

Organic Vegan 0g Sugar Paleo Dark Chocolate Recipe – No Sugar Alcohols Necessary Life without chocolate simply wouldn’t be worth living, so when it comes to healthy chocolate, I’ve become somewhat of an expert. Ok ok, expert is a bit of a stretch. But I’ve been doing […]