CAULIFLOWER GRATIN

Cauliflower is such a versatile veggie! You can use it for so many things! Inflammation is the stem of all diseases. One question or complaint is why can’t I eat “normal?” Sure, there are people who can eat potatoes and rice and pasta and not be over weight, BUT this doesn’t mean they are healthy. I have had a handful of clients who were female, 115 pounds and had very high blood sugar levels and had to be put on insulin. Not only should diabetics and people who want to lose weight limit carbohydrate intake, everyone should. We are all, in an evolutionary sense, predisposed to becoming diabetic. So I want to step you through how fat is stored, but more importantly this is how we become at risk for diabetes and heart disease:

1) After you eat excess carbohydrates, blood glucose stays higher longer because the glucose can’t make it into the cells of the muscles. This toxic level of glucose is like tar in the bloodstream clogging arteries, binding with proteins to form damaging AGEs (Advanced Glycated End-products) and causing inflammation. This high level of glucose causes triglycerides to go up, increasing your risk for heart disease.

 

2) Starch and sugar gets stored as fat (remember starch is just glucose molecules hooked together in a long chain; the digestive track breaks it down into glucose… so a sugary and a starch diet are the same thing!). Since the muscle cells aren’t getting glycogen (because they basically have a crust over the cells and are considered “resistant”), and since insulin stops the production of the fat-burning enzyme lipase, now you can’t even burn STORED fat! So workout all you want, if you continue to eat oatmeal before your workouts, you will never be a fat-burner, you will remain a sugar-burner and you continue to get fatter until eventually those fat cells become resistant too.

 

3) If that isn’t bad enough, I have more bad news…Insulin levels continue to stay high longer because the pancreas mistakenly believes “if a little is not working, more is better.” NOT GOOD. Insulin is very toxic at high levels, causing cellular damage, cancers, plaque build-up in the arteries (which is why diabetics have so much heart disease) as well as many other inflammation issues such as nerve damage and pain in the extremities. Starch and sugar destroys nerve tissue, causing tingling and retinopathy, which causes you to lose your eyesight.

 

4) Sorry, but I have more bad news…Our cells become so damaged after a life of cereal and skim milk for breakfast that not only does insulin resistance block glucose from entering muscle cells; the crust we have formed over our cells also blocks amino acids from entering. Amino acids are the building blocks for our muscles that are found in protein. So now you can’t even maintain your muscles. And if that isn’t bad enough, our muscles become cannibals because your body think there’s not enough stored sugar in the cells, so they send signals to start to consume valuable muscles to make more glucose (sugar)! You get fatter and you lose muscle.

 

5) Instead of feeling energetic after you eat, you are tired, and you crave more carbohydrates and since you have less muscle, exercise is getting too darn difficult, and the sad cycle continues.

 

6) But there is even more bad news… thyroid disorders also happen too. When your liver becomes insulin resistant, it can’t convert thyroid hormone T4 into the T3, so you get those unexplained “thyroid problems”, which continue to lower your energy and metabolism.

 

If you don’t want this to happen, there is good news! Here are some ways to avoid all of this:

1) Lower your carbohydrates. Not only for you, but your kids too! So they don’t end up so insulin sensitive like we are!

 

2) Exercise! Even walking after meals. Moving has a major impact on improving insulin sensitivity since muscles burn your stored glycogen as fuel during and after your workout.

 

Here is a partial sample of my charts in my books and cookbooks.

 

Potato Substitutions (Per Cup)
FOOD
Rate
Carbs
Sugars
Fiber
Calories
Potato
Bad
28
2
4
116
Sweet Potato
Bad
27
6
4
114
Cauliflower
Best
3
1
1
28
Rice Substitutions (Per Cup)
FOOD
Rate
Carbs
Sugars
Fiber
Calories
White Rice
Bad
53
0
0
242
Brown Rice
Bad
46
0
4
218
Quinoa
Bad
39
0
5
222
Wild Rice
Bad
35
1.2
3
166
Cauliflower Rice
Best
3
1
1
28
 cauliflower-gratin

Craig had this wonderful dish at a restaurant while in Chicago. I thought it would be a great addition for Thanksgiving dinner!

NOTE: If you would like to make this dairy free, use soft goat cheese in place of the cream cheese and use hard goat cheese in place of the fontina and cheddar cheese.

 

“HEALTHIFIED” GRATIN
2 large heads cauliflower, cut into 1-inch florets
4 TBS butter or coconut oil (divided)
1 tsp Celtic sea salt
2 tsp dry mustard
1 cup veggie/chicken broth
3 ounces cream cheese (or soft goat cheese)
2 cups freshly grated fontina cheese (or other soft white cheese)
2 cup freshly grated sharp cheddar (or hard goat cheese)
Freshly ground black pepper, to taste
3 TBS freshly grated Parmesan cheese (if desired)

OPTION 1: Preheat oven to 400 degrees and line a baking sheet with foil. In a large bowl, combine cauliflower, 2 TBS melted butter, salt and toss to combine. Place on baking sheet and roast until desired degree of tenderness (about 10 minutes for crisp tender, 20 for very tender). Remove from oven and place cauliflower in gratin pan. (I liked this way better because I love the “caramelized” flavor cauliflower can have).

OPTION 2: Bring a large pot of chicken broth to a boil. Place cauliflower in the broth and boil for 5 minutes or until tender. Remove from heat and strain the cauliflower well. Place in gratin pan. (Craig liked this way better because it was a soft and tender cauliflower that reminded him of a potato).

Meanwhile, in medium sauce pan over medium low heat, melt 2 TBS butter. Whisk constantly until starting to lightly brown, about 2 minutes, and slowly add chicken broth and cream cheese. Once completely combined, add shredded cheese and stir to combine until smooth.

Pour cheese mixture over top of cauliflower, sprinkle Parmesan cheese on top if using, and place in oven on middle rack. Turn broiler on low and cook until cheese sauce bubbles slightly. Remove from oven and serve immediately. Serves 8.

NUTRITIONAL COMPARISON:
Using Potatoes: 499 calories, 49.3 carbs, 4.4 fiber
Using Cauliflower: 332 calories, 3.8 carbs, 1.7 fiber

Testimony of the Day

“Maria, it’s amazing – after just one day on the supplements no bleeding or pain during and after #2 for the first time since August! Thank you :)”

To get started on your path to health, click HERE. 

Another Client Testimony

“Hi Maria! I have to tell you about a recent doctor visit. I told my doc that I’d started working with a nutritionist (you) and changed my diet rather dramatically and he asked a bunch of questions about it. I told him that I completely eliminated both sugar and grains. He seemed really pleased about that and kept asking questions. I told him that he may be horrified by this, but I added way WAY more fat into my diet. He said that he wasn’t horrified at all, and really pleased to hear it. Then he looked through my chart and told me that I’d lost about 13 pounds since the last time I’d been in (maybe a year ago). We decided it would be good to get some blood work done at this time, just to see where I compare to my last blood work up.

He left a rather long-winded message on my cell phone last night, and suffice it to say, he was waxing lyrical about my results. He said they were really, really great all around. Even my thyroid labs which had been a problem in the past. He ended the diatribe by saying that with regards to my cholesterol, he joked that he was going to hang the results on the wall to let everyone gawk at. haha! -MJ”

cauliflower gratin

Maria Emmerich

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 15 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of "Keto.". Click here for Keto. http://amzn.to/2EfrECi Click here for our new Keto Courses: http://keto-adapted.com/school/

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