Ok… I’m done work early, and have 1 and 1/2 heads of cauliflower in the fridge…. Game on!

Low Carb Boli

makes 1 large boli, 6 slices


  • 1 medium cauliflower, to make 6 cups riced WP_008685
  • cheese cloth
  • 1/2 cup liquid egg substitute
  • 2 Tbsp reduced fat grated Parmesan cheese
  • 1/3 cup shredded fat free cheddar and/or mozzarella
  • salt, pepper, and Italian seasoning, to taste


  • 6 Tbsp pasta sauce of choice
  • whatever the heck you want
  • 1/4 cup shredded fat free cheddar and/or mozzarella (more if you’d like)


  • 1 Tbsp reduced fat grated Parmesan cheese
  • 1/2 Tbsp garlic powder

Preheat the oven to 450 F.

Cut your cauliflower into pieces and place in you food processor. Process until the cauliflower is riced. Measure out 6 cups of the riced cauliflower and transfer to a bowl. Microwave for 8 min.

While awaiting the microwave, combine the liquid egg substitute, with shredded and grated cheese, along with seasoning. Toss it with a fork and set aside.

Carefully transfer the steamed cauliflower to the cheese cloth and remove as much liquid as you can. Don’t sweat it, if there is still some WP_008682liquid in the riced cauliflower, just don’t burn yourself trying to get it all out!

Transfer the strained, riced cauliflower to the bowl of egg, cheese, and seasoning. Use a fork to blend and flush ingredients together.

Spray a parchment paper-lined baking sheet with non stick spray, and dump you dough in the center. Using to hands, spread the dough to  the sides and approximately 13-14 in long. Bake for 13 minutes.

While this is baking, figure out what you want to add. I highly recommend using this time to cook down and vegetables, and cook out some grease from meats. Its pretty simple. Throw all your goods in a pan, cover with a lid, and cook over medium.


Once your timer sounds, remove it from the oven. Drain the filling goods of any liquid or juices, and transfer to the center of the dough, distributing it evenly from top to bottom. Top 3/4 of the dough with sauce, followed by cheese.

Use your hands or the parchment paper to assist you in rolling the bare side of the  dough over the middle fillings, followed by the sauce and cheese side over that. Again, by hand, or using the parchment paper, roll the stromboli over so the seam is facing down. Sprinkle the topping mix over the boli and return to the oven for a final 12 min.


Remove from the oven and allow it to settle for a brief 3 minutes. Cut into 6 pieces, beginning with the knife’s tip in the middle, and cutting to the edge, worked best for me.

Serve it with a side of dipping sauce/marinara and Buon Appitito!

The macros will vary depending on the fillings, but for the crust with toppings, here they are:

Nutrition (1 slice, 1/6 of recipe):

Calories:57, Fat: 1g, Sat. Fat: 0g, Cholesterol: 4mg, Sodium: 173mg, Carbs: 8g, Fiber: 3g, Sugars: 3g, Protein: 7g



With so much cauli in the fridge, I made two strombolis:

  1. Made with myself in mind: 4oz cooked chicken, broccoli, onion, sliced banana peppers, and garlic
  2. Made with the men in mind: chopped turkey and ham lunch meats, onion, broccoli, garlic, and chopped tomatoes

Meaty Goodness

Both were winners, but I hate to say  that the second one tasted legit! As I’ve mentioned before, my favorite calzone is ham, spinach, and ricotta. I’ve made a pizza out of that craving, but I can not wait to make this craving into a stromboli! Gah! My mouth is watering just thinking about it. Oh man! And brush it with garlic butter on top!!



Lady Orange Marmalade

Come on… I can not be the only one who thinks of “Voulez-vous coucher avec moi” whenever I read the word marmalade.

Oh well… its a great song, and this recipe makes do a happy dance just as much as my girl Patti LaBelle does!

The other morning, I saw a lonesome orange in the fridge and, running late for work, grabbed that to go. As I sat at the table, devouring this sweet and juicy navel orange, I began to think about the remaining orange rind. If I were home, the rind would go into a compost pile, but at work… Well, I just feel sort of guilty throwing it away… I put it in a baggy, and then it hit me… marmalade!!

Orange marmalade, when I was a young kid, sort of put me off since, up to that point, I was always taught not to eat my orange peels, and now, your spreading it on my toast! Does anyone remember being a little kid out to breakfast playing with the little Smuckers jams and jellies in the brown holder next to the salt, pepper, and sugar?

Anyway, with the last of my oranges now in my stomach, I quickly devised a plan. Its easier than an marmalade recipe yo’ll find out there!

(Lady) Orange Marmalade

makes a 16oz jarWP_008639

  • 1 navel orange peel
  • 1 can Libby’s (skinny fruits) mandarin orange slices
  • 1/8 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1/4 cup granulated Splenda
  • 2 Tbsp no sugar needed pectin

Drain the can of mandarin oranges, reserving the juice (approximately 2 cups of juice or so). Transfer the drained oranges to a food processor and puree. Pour the juice into a small saucepan.

Using a pearing knife, or another fine knife, cut the pith from the orange rind, as best as possible. Once only the orange rind remains, finely slice the peel into strips. Then mince these strips. Transfer chopped peel to the pot with the juice, and bring to a boil. (I suppose you could simply zest an orange, bu that sounds like a hand cramp to me… plus, I really like the authenticity of the peel in the jelly).


While awaiting a boil, add the cinnamon and vanilla to the pureed oranges and briefly pulse until incorporated. Once the juice has come to a boil, add the pureed spiced oranges and stir. Keep pot at a boil, and quickly whisk in the pectin and Splenda. Turn off heat, continuing to whisk, to blend as  well as release some heat.

Pour the mixture into you prepared mason jar. Tighten the lids to a finger-tightness. If you have a canner,now is the time to use it… If not? Follow along:

In a large pot, place the sealed jar, and fill the pot with enough water to cover the top of the jar. Bring the water to a boil. Check on the jar every few minutes. Use a utensil to poke the center of the lid. If the lid dips when pressure is applied, continue to boil, rechecking the lid every few minutes. Once the lid are solid and no longer “pops,” turn off the heat, and carefully remove the jar, using tongs, and allow the jar to cool at room temp. Then you can refrigerate.

Nutrition (per tablespoon):

Calories:10, Fat: 0g, Sat. Fat: 0g, Cholesterol: 0mg, Sodium: 0mg, Carbs: 3g, Fiber: 0g, Sugars: 2g, Protein: 0g


The right amount of citrus blended with the right amount of sweetness, paired with that refreshing bite and texture of the orange zest! I won’t lie… I have eaten this off the spoon.