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Main Dishes  /  February 5, 2020

Cauliflower Gnocchi with Creamy Tomato Meat Sauce

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Cauliflower Gnocchi with Creamy Tomato Meat Sauce is heaven on earth. It’s a light and healthy version of a traditionally carb-heavy, Italian meal. While it may lack carbs, it doesn’t lack flavor!  

Cauliflower Gnocchi with Creamy Tomato Meat Sauce

Having been raised in an Italian family, I grew up on traditional, homemade potato gnocchi. I’m talking about the real good stuff with butter, flour, and a lot parmesan cheese. Every year around the holidays, my mom’s large Italian family would gather to make a traditional, home-cooked Italian meal: gnocchi and meatballs. I can still smell the meatballs sizzling on the stove and feel the soft gnocchi dough in my hands. 

After the potatoes were boiled and soft, we set up gnocchi stations. Each with it’s own very important job:

  1. Combine the potato, flour, and cheese.
  2. Roll the dough into long snake-like shapes.
  3. Cut each long batch into 1″ pieces.
  4. “Fork” each piece by lightly rolling a fork over the top.

I’m sure this probably makes no sense to anyone reading it. But, to me, it makes perfect sense. I spent year after year fighting my brother and cousins for the job of forking because… who wants to just cut the dough anyways?

What is Cauliflower Gnocchi?

The answer to all your dreams… Just kidding. Well, kind of. A few years ago, when Trader Joe’s announced their new product, Cauliflower Gnocchi, I was so stoked. This gnocchi is made with potato and cauliflower, but no gluten or dairy. Score! After listening to people rave about how delicious it really was, I made the 45 minute trek to Trader Joe’s to try it. And although I have to admit it’s not the same as traditional, homemade gnocchi, it’s a pretty darn good alternative. 

This Trader Joe’s Cauliflower Gnocchi is paleo-approved and super easy to make, which is another win in my book! 

How to Make Cauliflower Gnocchi

You can easily follow the package’s instructions for cooking. But, to be honest, it’s hard to not create a goopy, soggy gnocchi mess. If you do follow this method, I always recommend sautéing the gnocchi in a skillet with plenty of cooking fat, like ghee or coconut oil, and stirring often to prevent sticking.

Alternatively, as this recipe calls for, I would recommend using an air fryer. I can’t even explain how ridiculously good air fried gnocchi is! You can say goodbye to soggy gnocchi and hello to soft, pillowy bites of heaven! Seriously, it’s that good. To make gnocchi in the air fryer, simply add the gnocchi to the frying basket with 1 tbs cooking fat. Air fry for 8 minutes. And, that’s it. Easy peasy!

How to Make the Dairy Free Creamy Tomato Meat Sauce

Although it’s a mouthful to say, this dairy free creamy tomato meat sauce really is quite easy. Start by cooking your ground beef in a large skillet. When it’s no longer pink in color, add sliced mushrooms and sauté for 1-2 minutes. The, add your vegetable broth, coconut milk, and tomato paste. Stir until well blended. Finally, add the chopped garlic, kale, sun-dried tomatoes, basil, and seasonings to the skillet. Serve with gnocchi!

Cauliflower Gnocchi with Creamy Tomato Meat Sauce

What You Need to Make this Recipe

Ninja Air Fryer

This is the air fryer I got for Christmas and I love it. For my every day use, it’s the perfect size. But, if you host dinner parties often or have a large family to feed, I would opt for a larger size to cook more food at once. 

If you have an air fryer, you have to try my Air Fryer Garlic Parmesan Chicken Wings!

 

Cauliflower Gnocchi

You can’t make this recipe without gnocchi! However, if you don’t have a Trader Joe’s near you, you can opt for a different gnocchi recipe or packaged product. 

Tomato Paste

Tomato paste is key for the creamy tomato sauce. It makes for a thick and flavorful combo. Always opt for organic tomato paste, too!

Substitutions for this Recipe

Gnocchi

I obviously don’t recommend replacing the gnocchi, but if you don’t live near a Trader Joe’s, make a road trip. Lol just kidding! You can serve this creamy tomato meat sauce with another pasta alternative. Try zucchini noodles or Banza pasta!

Ground beef

Instead of ground beef, you can use ground turkey or chicken.

Vegetable broth

Replace vegetable broth with chicken or beef stock.

Coconut milk

The creaminess of canned full-fat coconut milk really adds to texture and flavor of the creamy tomato sauce. However, you can opt for nut milk instead and cut down on the vegetable broth/water.

Kale

Use chopped spinach or collard greens instead of kale.

Cauliflower Gnocchi with Creamy Tomato Meat Sauce

Cauliflower Gnocchi with Creamy Tomato Meat Sauce

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

This dish is a lightened-up take on traditional Italian favorites: potato gnocchi and homemade meat sauce. The flavors and textures are mouth-watering!

Ingredients

  • 1 bag Trader Joe's cauliflower gnocchi
  • 1 lb grass-fed ground beef
  • 1 tbs cooking fat, plus 1 tsp (coconut oil, avocado oil, ghee)
  • 1/2 cup vegetable broth or filtered water
  • 1/4 cup full fat coconut milk (the thick part at the top of the can)
  • 4 tbs organic tomato paste
  • 1 cup sliced mushrooms
  • 1/4 cup sun-dried tomatoes
  • 3 garlic cloves, chopped
  • 1/2 cup chopped kale (frozen or fresh)
  • Sea salt, to taste
  • Black pepper, to taste
  • 1 bunch of fresh basil, chopped
  • Optional, but highly recommend: raw parmesan cheese, freshly grated

Instructions

  1. Preheat your air fryer according to the manufacturer's instructions.
  2. Heat the cooking fat in a large skillet and add ground beef. Cook until no longer pink in color.
  3. Meanwhile, add gnocchi and 1 tsp cooking fat to the air fryer. "Air fry" for 8 minutes.
  4. Add sliced mushrooms to the skillet and saute for 1-2 minutes. Add vegetable broth, coconut milk, and tomato paste. Stir until well blended and reduce heat to low.
  5. Add the chopped garlic, kale, sundried tomatoes, basil, and seasonings to the skillet. Stir.
  6. When the gnocchi is done in the air fryer, add to the skillet.
  7. Serve with freshly grated raw parmesan cheese.

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  • Cauliflower Gnocchi with Creamy Tomato Meat Sauce – LVWellness & Aesthetics
    February 7, 2020

    […] How to make Gnocchi, the cream sauce and everything in between > […]

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Kelsey, FNTP, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

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As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
• Email campaigns
• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

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Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

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STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

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When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

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I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

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Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

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5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

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