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Recipes of the Month: November

Posted on November 16, 2017 at 12:00 PM by Iowa Weight Loss Specialists


Keep warm in this chilly November weather with these hearty and healthy recipes.

Low-Carb Ham and Cauliflower Casserole Au Gratin

6 servings


·      Low carb ham and cauliflower casserole au gratinMin. 6 cups of cauliflower flowerets, cut fairly small (1 large head cauliflower)

·      ½ tsp. sale (for water to cook cauliflower)

·      2 cups diced ham

·      4 oz. cream cheese, softened

·      ¾ cup Greek yogurt (non-fat or 2%)

·      2 Tbsp. finely grated Parmesan cheese

·      ¼ cup thinly sliced green onions

·      Fresh ground pepper to taste

·      ¾ cup grated cheddar cheese (or more, depending on size of dish)


1. Preheat oven to 350F. Fill a medium-sized pot half full with water, add 1/2 tsp. salt, and start to bring to a boil. Cut up the cauliflower into small flowerets, discarding the leaves and core. Put cauliflower pieces into the water and cook at a low boil until the cauliflower is starting to get barely soft. Check it often and don't overcook; the cauliflower will soften more in the oven.

2. While cauliflower is cooking, cut the ham into very small cubes and slice green onions. Put cream cheese into a glass dish or measuring cup and soften it in the microwave for a few minutes (or you can soften it on top of the pre-heating oven if you don't have a microwave). When cream cheese is soft, stir in the Greek yogurt, Parmesan, and sliced green onions.

3. When cauliflower is cooked enough to start to soften, pour into a colander placed in the sink and let it drain well (at least five minutes.) Put the drained cauliflower back into the pot you cooked it in and mash with a potato masher until it's barely mashed with quite a few chunks left. Stir in the sauce mixture and combine well with the cauliflower; then gently mix in the diced ham. Season to taste with fresh-ground black pepper. No need to add salt as the ham and the Parmesan are both salty.

4. Spray glass or casserole dish with non-stick spray or olive oil.  Recommend using a round dish that was 8 inches across with fairly high sides. Pour cauliflower mixture into the dish, spread out evenly, and sprinkle with the cheese.

Bake 30-35 minutes, or until the cheese is melted and lightly browned and all the mixture is hot throughout and starting to bubble. Let sit 10 minutes for any liquid to be absorbed, then serve hot.

Recipe courtesy of: Kalyns Kitchen


Caramelized Onion, Apple and Sausage Stuffed Acorn Squash

5 servings


  • 2 small/medium acorn squash, cut in half lengthwise and seeds/strings scooped out

  • 1 lb. pork or chicken sausage, sugar-free

  • 1 large onion sliced thin

  • 3 Tbsp. cooking fat (ghee or coconut oil) for caramelizing onions+ 2 tsp for sautéing the garlic

  • 2 cloves garlic, minced

  • 1 medium-large apple, cored and diced

  • 2 cups fresh spinach, roughly chopped

  • 1 Tbsp. fresh rosemary, chopped

  • 2 tsp fresh thyme, chopped

  • Salt and pepper to taste 


1. Caramelized onion, apple and sausage stuffed acorn squashPreheat oven to 400F and line a baking sheet with parchment paper.

2. Place 4 acorn squash haves (seeds removed) open-side down on the baking sheet and roast in the oven for 20-30

minutes or until the top of your squash feels tender when pressed. Set aside after removing from oven.

3. While the squash roasts, make the filling.

4. In a medium skillet, heat the ghee or coconut oil over low heat and add all of the onions, stirring to coat. Sprinkle with

a bit of salt and cook over low heat, stirring every 5 minutes to prevent burning. Once the onions have been cooking for

25 minutes and are deep golden brown, remove from heat and set aside.

5. While the squash roasts and the onions cook, heat a large saucepan over medium low heat and add the remaining 2 tsp cooking fat to melt. Add the garlic and cook until just tender, then add all of the sausage and increase the heat to medium.

6. Cook the sausage and stir to break up lumps, about 5-8 minutes until just browned. Add the apples and herbs and continue to cook, stirring until the apples soften. Add the spinach and a pinch of salt and pepper and cook, stirring until the spinach wilts.

7. Add the caramelized onions to the sausage mixture, leaving excess cooking fat in the pan. Preheat broiler; fill all 4 halves of the squash with the stuffing mixture. You might have leftover depending on how large your squash are.

8. Arrange the squash on the baking sheet, stuffing side up, and put under the broiler for 5-10 minutes until the tops get nice and toasty, checking often to prevent burning. Once nice and browned, remove from oven, allow to cool. Serve warm and enjoy!

Recipe courtesy of: Paleo Running Momma





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