Roasted Cabbage “Steaks” with Lemon Garlic Aioli

Hello!  Sorry it’s been over a week since my last post – things have been crazy busy over the last two weeks.  A few nights ago, I got the chance to try something I’ve been wanting to do for a while – roasted cabbage.  I saw a few posts for this on Pinterest, and since I love pretty much all other roasted veggies (Roasted Asparagus and Roasted Brussels Sprouts are definitely two of my favs), I figured it was worth a shot, but I wanted to jazz it up, so I got to thinking that a lemony, garlicky sauce was needed, which is why I went with an Aioli sauce.  Let me tell you guys – this was AMAZINGLY DELICIOUS.  I’m actually not a huge cabbage fan.  I like it with corned beef but I’ve not really had it prepared any other way, and I don’t like it raw so I was a bit skeptical, but no longer!

Roasted Cabbage Steaks with Lemon Garlic Aioli, (healthy)Vittles&Bits

  Doesn’t that just look delectable?  I hope so, because it was. The aioli sauce complimented the cabbage quite nicely.  And of course, this is great because it’s also good for you!  Love it when that happens – when great taste and great nutrition coincide (okay, so yes, I’m a super nerdy RD).  These were also super simple to make, and would be a great side dish to any dinner.   They also make a perfect late night snack, as I found out tonight :-)

Roasted Cabbage “Steaks” with Lemon Garlic Aioli

Prep Time: 15 minutes

Cook Time: 1 hour

Total Time: 1 hour, 15 minutes

Yield: 6 large "steaks"

Serving Size: 1 "steak"

Roasted Cabbage “Steaks” with Lemon Garlic Aioli


  • 1 head of green cabbage
  • 1/4 cup of garlic infused olive oil (or regular olive oil, but if you've got garlic OO - use it!)
  • salt and pepper
  • 3/4 cup of light mayonnaise (I prefer light over full fat or fat free - it's a nice middle ground of not too heavy, and not bad tasting)
  • 1 heaping Tbsp of minced garlic
  • juice from 1/2 a lemon
  • salt and pepper to taste


  1. Preheat the oven to 400 degrees F and spray a baking sheet with non stick spray.
  2. Slice the cabbage into "steaks" that are 1/2 - 1 inch thick and place on the baking sheet.
  3. Baste the cabbage discs with the olive oil (you don't need to use all of it, just make sure both sides of the cabbage are basted).
  4. Sprinkle on salt and pepper (I love kosher salt for this type of thing).
  5. Bake for 30 minutes, flip cabbage over, and bake for 30 more minutes. You want it to be nice and browned on the outer edges.
  6. While the cabbage is roasting, mix together all the sauce ingredients (mayo, garlic, lemon juice, salt and pepper) and blend them in a food processor or blender (my mini food processor worked great for this).
  7. After the cabbage is done, just top them with the aioli. If you want to be "fancy" like me, transfer the aioli to a plastic ziploc bag and cut a small hole in the corner to drizzle the sauce on in a zig zag fashion.
  8. Enjoy the deliciousness that ensues!!!

Roasted Cabbage Steaks with Lemon Garlic Aioli, (healthy)Vittles&Bits

 Just look at how deliciously crispy these pieces are!  I was literally eating this stuff right off the baking sheet as it came out of the oven.  I was so surprised at how much I loved it. I’ve been working on the leftovers the past two nights, and I’ve got to say, they’re not bad reheated in the microwave. Sure, they were best hot and crispy out of the oven, but I’m still devouring the microwaved leftovers like nobody’s business, so don’t fret if you’re thinking that the leftovers will go to waste – nah. They’ll get eaten.

Roasted Cabbage Steaks with Garlic Lemon Aioli, (healthy)Vittles&Bits

I didn’t calculate the macros yet for this recipe, but it’s on the “to do” list. I promise.

So who’s thinking they’re going to go get some cabbage today?  Anyone?

Roasted Cabbage Steaks with Garlic Lemon Aioli, (healthy)Vittles&Bits

Seriously, do it. You won’t regret it.

Did anyone make anything else that was super healthy and delicious lately??  If you did, leave me a comment and share the link so that I can check it out!!!

Five Foods I’m Loving Lately

Hi All!

Last Sunday (as it was pouring rain all stinking day…) I spent a lot of time making some updates to the blog.  Recipe posts will now have the recipe formatted so that you can easily print it with the click of a button, and you will also be able to save recipes into your own recipe box.  It will take me some time, but eventually I will have all past recipe posts with these added features, but for right now, the new posts will definitely be formatted easily for you.  For an example of what I”m talking about, check out my last post of this Cheesy Cauliflower Bake where you can see what the recipe feature looks like.  Let me know what you think. I’m hoping this makes life easier for everyone.  I also updated my Recipes and About Me pages, so be sure to check those out too if you’re bored and looking for things to read :-)

Today’s post is a little different than the usual recipe post.  I wanted to give you guys a peek inside my fridge to see what foods I’m really into right now.  A lot of times when I’m working with a patient I get the question, “Do you really eat like this?”  For the most part, I do try to practice what I preach, and overall I eat pretty healthfully, though I will admit that I sometimes I get a little carried away on the weekends…  When that happens I take the opportunity to start the week fresh and get back on track on Monday.  Let’s go on a little tangent for a moment.  Walk with me.  Something I always talk about with clients, is that every moment of every day is an opportunity to start fresh.  Dietary setbacks are going to happen.  No one can eat perfectly all the time, so you can’t beat yourself up about it or just throw up your hands and eat a whole pizza to make yourself temporarily feel better.  A true test of someone’s commitment to their journey for better health is how they deal with setbacks.  Just like if you were running a race and you fell, you wouldn’t just stay down, right? You would get back up and keep going.  Same thing applies here.  Being healthy is a marathon, not a sprint.  As long as you pick yourself back up and keep trying, you’re never a failure.  Okay, little tangent over.  Let’s go peek in the fridge….

1.  Avocado

Five Foods I'm Loving Lately, (healthy)Vittles&BitsI just cannot get enough avocado right now.  I’ve been eating about 4 a week for the past month.  Avocados are filled with fantastic nutrients.  They are packed with heart healthy monounsaturated fats, and and also loaded with fiber.  A large avocado has about 17 grams of carbohydrate and 14 of those grams are fiber.  Fourteen!!!  That’s incredible.  There’s half of your daily fiber needs right from one food.  I’ve been eating an avocado on my spinach salad (which also has chicken and feta cheese with some light Greek salad dressing) which I pack for lunch most days, but if you want some other ideas for incorporating avocado into your diet, try this Avocado Chicken Salad, this Avocado hummus, or even these Avocado Chocolate Chip Cookies.

2.  Low Carb Wraps

Five Foods I'm Loving Lately, (healthy)Vittles&BitsAs I’ve been mentioning it in most of my posts, regular readers know by now that I’ve been trying to keep to a much lower carb intake for the past few months.  These wraps are a life saver!!! I really don’t eat bread, which doesn’t bother me because I don’t care for sandwiches all that much, BUT one sandwich I can’t live without is Peanut Butter and Jelly.  Well, let me rephrase that, I can live without the sandwich part, just not the PB&J parts.  So what I’ve been doing, is using this wrap, spreading peanut butter on it, and then throwing on a few tablespoons of sugar free jam (see the next food item) and rolling it up for a delicious and filling breakfast.  These wraps also work great for making Low Carb Quesadillas, and for the crust of your own personal Skillet Pizza.  There are lots of low carb wraps out there, I just happen to really like this brand.  It’s 18 grams of carb for a large wrap and 12 of those grams are fiber, so Net Carbs is only 6 grams. Can’t beat that!

3.  Sugar Free Jam

Five Foods I'm Loving Lately, (healthy)Vittles&BitsAs mentioned above, peanut butter and jelly is one of my all time favorite foods.  I knew when I decided to work on lowering my carb intake that I would have to find an alternative to this childhood favorite, as it is a staple in my diet.  This jam is perfection.  It’s sugar free and it has a good amount of fiber in it.  Can you tell from all my food choices that I’ve been getting a lot of fiber lately.  Like a lot, a lot.  My GI tract is still adjusting to that….. anyways.  I love the taste of this jam (blackberry and red raspberry are my favorite flavors).  As mentioned, for me, it goes on top of a low carb wrap and a thick layer of peanut butter.  Lately though, I’ve been kicking around the idea of trying to make a low carb version of one of my favorite indulgences – Baked Brie, and this sugar free jam might be just the ticket to “healthifying” this guilty pleasure…

4.  Walden Farms Sugar Free Caramel Dip

Five Foods I'm Loving Lately, (healthy)Vittles&BitsI am a sucker for anything caramel.  This caramel dip is actually pretty good.  It does have some of that artificial sweetener aftertaste, but for the most part it doesn’t bother me.  I’ve used this as plain old apple dip, and it’s not bad.  But I also like mixing it into other delicious things.  I really like a Tbsp of this mixed into plain Greek yogurt – delicious.  I’ve also used it in my Caramel Chia Seed Pudding to create a low carb, low sugar dessert that still satisfied my sweet tooth.  It was a success.




5.  Dove Dark Chocolate Promise Squares

I am a sucker for anything caramel.  This caramel dip is actually pretty good.  It does have some of that artificial sweetener aftertaste, but for the most part it doesn't bother me.  I love chocolate.  It’s an instant pick me up and is also full of good-for-you flavanols that help to improve blood flow, and thus cardiovascular health.  In fact, dark chocolate is what is called a “functional food” because it can help to lower blood pressure.  How convenient for us that it is also delicious ;-)  In order to get the most health benefits from your chocolate, cross over the dark side (yes, I’m cool a super huge nerd).  Dark chocolate (the higher the % cacao, the better) has more actual cacao, and thus more flavanols.  I love these little Promises squares for 2 reasons: 1) perfect portion control.  No thinking required, just grab one and unwrap (although if you go back for more than 1 square then this really isn’t working out ideally).  2) I like that each square has a little message for me.  Way to go Dove. That was a brilliant marketing strategy.  And of course it’s really excellent tasting.  So I guess actually I love it for 3 reasons.

So there you have it.  I have really been enjoying these foods as of late.  I’m thinking I would like to make this type of post a regular occurrence. That way I can continue to share with you all the new products and ideas as I find them.

What do you think?  Do you think it would be good to make this “Five Foods I’m Loving Lately” a series?  Also, what foods are you loving lately?  

Leave me comments and share the health!!!

Cheesy Cauliflower Bake

Hello, wonderful readers!  Today I have a tasty morsel to share with you: Cheesy Cauliflower Bake.  If you’ve been reading this blog for a while, you may have noticed that there’s nothing else on my blog that features cauliflower, and here’s why – I don’t like it.  I don’t hate it, but in general, it’s definitely one of my least favorite veggies.  BUT, today’s recipe is something that even I loved.  That’s right, not liked - loved.   I think I loved it so much because it tasted to me like a cross between mashed potatoes and mac and cheese, except unlike those dishes, this is low carb!!!  You know I’m all about the lower carb stuff lately.

Cheesy Cauliflower Bake, (healthy)Vittles&Bits


This was a seriously simple dish, and it was great for packing for lunch all week.  Here’s all you need to make it happen…

Cheesy Cauliflower Bake

Yield: 11 Servings

Serving Size: 1/2 cup

Cheesy Cauliflower Bake


  • 2 (1 lb) bags of frozen cauliflower florets
  • 1/2 cup Feta cheese
  • 1/2 cup shredded mozzarella cheese (I used reduced fat)
  • 1/2 cup shredded cheddar cheese (I used reduced fat)
  • 1 cup 1% cottage cheese
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp dried mustard
  • 1 dash of paprika
  • 1/2 cup shredded parmesan cheese


  1. Preheat the oven to 350 degrees F, and spray a casserole dish (or you can be cool and use a pie dish like I did...) with non-stick spray.
  2. Put the cauliflower florets in a large saucepan and cover with water. Heat over high heat to boil for about 10 minutes. Once the cauliflower is tender enough to easily pierce with a fork, drain the water off, return the cauliflower to the pan, and use a fork or a potato masher to get the cauliflower all mashed up. I like more texture in my food, so I didn't go to town at this point, but if you really like uniform textures, you can feel free to mash the heck out the cauliflower so that it's all smooth.
  3. Add in the feta, mozzarella, cheddar, cottage cheese, and spices and mix well. Transfer mixture to the casserole dish.
  4. Sprinkle shredded Parmesan on top and bake, uncovered, for about 30 minutes, and then broil for about 5 minutes to get the top nice and crusty.


Macros: kcal = 100 FAT = 4 grams CHO = 5 grams PRO = 9 grams Fiber = 1 gram

Cheesy Cauliflower Bake, (healthy)Vittles&BitsDoesn’t that just look delicious?  I’m getting hungry just looking at it.

And of course, all that cheesy goodness is just begging for a healthy dollop of ketchup….

Cheesy Cauliflower Bake, (healthy)Vittles&Bits


Even the most stubborn cauliflower haters will enjoy this dish.  Side note: ketchup often is a hidden source of sugar in our diets (it usually has high fructose corn syrup in it), so if you’re keeping to a low carb lifestyle, it’s a good idea to look for a lower sugar ketchup (Heinz makes one as do other companies like Walden Farms).  Orrrrrr…. you could go one step further and mash up some fresh tomatoes to top this dish.  Man, that is a good idea.  Next time I make this I’ll have to do a variation that includes sliced grape tomatoes and fresh basil……

For anyone who likes to count and keep track, here’s the macros (for nutrient analysis, I used reduced fat cheeses for feta, mozzarella, and cheddar):

Yield: 11 servings
Serving Size: 1/2 cup

kcal = 100 
FAT = 4 grams
CHO = 5 grams
PRO = 9 grams
Fiber = 1 gram

So there you have it!  You could eat a full cup of this stuff for only 200 kcal, and get almost 20 grams of protein from all that cheese.  You can’t beat that!!!

Cheesy Cauliflower Bake, (healthy)Vittles&Bits


So what do you guys think? Do you like cauliflower? 
Even if you don’t, would you be willing to try this?  

I hope so.  Because this was really delicious what with all that ooey, gooey, melty cheese (very technical terminology here…).  It’s a great way to satisfy a mac and cheese craving while still keeping things undeniably healthy :)