Creamy Cauliflower Andouille Soup

One of my favorite soups ever is baked potato soup. However, it’s not Keto friendly and it’s not gluten free. So I don’t eat it anymore. Or so I thought! This weekend, I made a Keto soup that tasted VERY similar to baked potato soup. I’ve said before that the Keto Chorizo Chicken Soup Recipe was my favorite Keto soup. Now, I’m not so sure! This creamy cauliflower andouille soup is Keto approved AND it tastes very much like my old favorite potato soup recipe! Total win-win!

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creamy cauliflower andouille soup

Creamy Cauliflower Andouille Soup

Super delicious recipe for a creamy cauliflower andouille soup that tastes very similar to baked potato soup!

Course Main Course, Soup
Keyword cauliflower, keto
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 8 People
Calories 301 kcal

Ingredients

  • 13.5 Ounce Andouille Smoked Sausage
  • 4 Slices Thick Cut Bacon chopped
  • 1 Medium Head of Cauliflower cut into pieces
  • 1 Small Onion chopped
  • 6 Cups Chicken Broth
  • 2 Cups Water
  • 1 1/2 Cup Baby Leaf Spinach
  • 1 Cup Heavy Whipping Cream
  • Salt, Pepper, Red Pepper Flakes to taste

Instructions

  1. Slice the andouille sausage into halves. Place in a frying pan and cook (or heat up, if fully cooked) until done. Remove from pan. 

  2. Add the chopped bacon in the pan. Fry until it is just about done and then add the onion and finish frying the bacon.

  3. Cut the head of cauliflower into small and large pieces. Place in a large stock pot with the cooked sausage, bacon, and onions. 

  4. Next add the chicken broth and water to the stock pot. Bring to a boil. Once boiling, lower the temperature and cover. Simmer for about 10-12 minutes. 

  5. Add the baby spinach to the pot and simmer for about another 2 minutes or so. Next add the heavy whipping cream, salt, pepper, and red pepper flakes. Stir well to completely mix. Simmer for about another 2 minutes.

  6. Serve with a little shredded cheddar cheese on top (or don't...it's good without it)!!

Recipe Notes

*Macros are NOT calculated with the shredded cheddar cheese. 

You guys!!!! I cannot tell you  how good this soup is! It smelled amazing while I was cooking it. Not once did I ever think that it would remind me of baked potato soup, but it totally does! If you’re thinking, “eww…cooked cauliflower smells so gross. I don’t think I can eat this”….stop thinking that! It is so good!

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Creamy Cauliflower Andouille Soup Tips

I will definitely be making this soup again. Next time I plan on doing the following things:

  • Adding MORE spinach
  • Changing up the type of meat in the soup
  • Adding a little bit of garlic powder

Tips aside, the soup, as is, was so good and tasted great reheated the next day. Be aware that it will separate some in the fridge. Simply stir and it will be just fine!

Keto Macros

As always, be sure to figure out your macros with the specific ingredients that you use. I’m sure there are different brands of andouille sausage at the store. The nutritional information may not be the same for them both. With the ingredients I used, these are the macros:

creamy cauliflower andouille soup

If you like this Keto recipe, you need to try a few others I have:

Keto Chicken Cordon Bleu Recipe

Keto Creamed Spinach Recipe

Cheddar Cheese Stuffed Meatloaf

Cheesy Jalapeno Stuffed Chicken

Spicy Sausage Egg Muffins

If you have any questions about the Keto diet, please don’t hesitate to ask. What I would hate for you to do is listen to all that nonsense and inaccurate information that Jillian Michaels is spewing about Keto. She has no clue what she is talking about.

Don’t Forget to Pin it!

creamy cauliflower andouille soup


Dear Jillian Michaels

This week, Jillian Michaels decided to publicly shame the Keto diet and everyone that follows that lifestyle. With comments like, “Your cells, your macro molecules, are literally made up of protein, fat, carbohydrates, nucleic acids. When you do not eat one of the three macro nutrients — those three things I just mentioned — you’re starving yourselves“, it makes me wonder if Jillian Michaels even knows what the Keto diet is. Does she even know what a carbohydrate is?

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Jillian Michaels

Image via Pexels by Pixabay

What is the Keto Diet?

First things first, what is the Keto diet? Simply put, the Keto diet is diet made up of high fat, moderate protein and very low carb. Now, before you start asking questions, when I say, “high fat”, I am not telling you to just sit around and eat a stick of butter all day or loads of bacon. That’s the number one misconception of this diet. You want to eat high amounts of healthy fats. By eating this way, your body will switch from using glucose as its fuel source, to using fat. When your body starts burning fat, it’s called Ketosis (do NOT mistake this for Ketoacidosis).

 

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So How Low do the Carbs Go?

To get your body into Ketosis, you need to stay under 50 grams of carbs a day. Most people on the Keto diet stay around 20 grams of carbs a day. For me, I stick to 20 grams of carbs a day and 99% of my carbohydrates in a day come from vegetables. So let’s look back at Jillian Michaels statement above. She refers to the Keto diet as not being healthy and then explains that when we don’t eat one of the macronutrients (carbohydrates, protein, and fat) our bodies need, then we are starving our body. Now I am following the Keto diet and 99% of my carbohydrate intake in a day comes from vegetables, how can she claim that people on a Keto diet are not consuming one of the needed macronutrients? Not to mention, just in the mere description for the Keto diet, it states that it is a high fat, moderate protein, low CARB diet. Therefore, people following the Keto diet are NOT eliminating one of the needed macronutrients.

My Problem with the Jillian Michaels Rant

On her blog, Jillian Michaels writes about the “truth” about Keto. For those of us that actually know about the Keto diet and follow people like Dr. Eric Berg (notice the Dr. before his name…), her post is laughably inaccurate and full of Keto misconceptions. Let’s deconstruct her post and point out all of her Keto misconceptions:

  1. The Keto Diet a.k.a. Atkins Diet… – right off the bat, Jillian has it wrong. The Keto diet is not also known as the Atkins Diet. While the induction phase of Atkins is similar to Keto, the overall Atkins diet is not the same.
  2. Ketosis is a considered a state of medical emergency – umm…where’s your proof? Oh right, you’re not a doctor.
  3. The next issue is that keto doesn’t advocate for calorie restriction – again, not sure where Ms. Michaels is getting her information, but every Keto site I have ever read said that if you want to lose weight, you need to lower your calories. And you do this TO LOSE WEIGHT. Jillian says people brag about “not dieting” or exercising. The thing is, everyone I know that follows Keto don’t really refer to it as a “diet” because it is a lifestyle change. As for the exercise part, a lot of people prefer to not have to exercise. So that statement is just stupid to me.
  4. The keto diet does not address what types of proteins and fats are ideal – seriously? I don’t know what sites she is checking out about the Keto diet, but again, if you check out the information Dr. Eric Berg has available, he is very clear about what are good proteins and fats to eat.
  5. Yes, protein is very good for you, but we don’t need tons of it and when we consume tons of it… – Keto is NOT a high protein diet. Seriously, Google Dr. Eric Berg. Just do it.

My Fitness by Jillian Michaels Annual Membership

Is this $69.99 a year fitness app that Jillian has available a huge reason she doesn’t like the Keto diet? Could it be that people following the Keto diet have no need for her app, therefore she is losing out on potential customers? Maybe, maybe not. I don’t know for sure, but from the outside looking in, that is my best guess. At the end of the day, while she may believe that misinformation out there about the Keto diet, I have my own experience and results to go by and the numbers don’t lie.

My Keto Experience

Keto has been a big part of my life for the last three years. Both my husband and I followed the Keto diet and made it a part of our life. Over the course of the last three years, my husband lost 125 pounds and I lost 90 pounds. Yes we exercised throughout that time period; yes we practiced calorie restriction; no we did not sit and eat buckets of lard or an entire cow in one sitting. We followed the factual information available online, as well as from our own doctor. We incorporated good fats into our diet and we successfully cut out sugar and grains and eliminated cravings. Once upon a time, I was a huge emotional eater. Not any longer. That is huge!

jillian michaels

Besides all of that, my cholesterol is now good and my triglycerides went from 300 to 66. You can’t argue with those numbers. I went from having to nap every single day at 3 pm to having so much energy. The times that I have consciously made the decision to eat something non-Keto, I have felt like crap after. So much so, I don’t make that decision very often. It’s not worth feeling groggy, swollen or bloated. Who wants to feel that way when you don’t have to?!?

Final Words to Jillian Michaels

While I used to enjoy watching you on The Biggest Loser, I now question it. What I know about the show now from various interviews from past contestants and what I know about living a healthy lifestyle, is so not what you promoted on that show. The contestants have stated that they practiced fat shaming from the trainers, exercise regimes that were merely for entertainment purposes, dehydration for weigh-ins, and essentially starving themselves by working out for 6-8 hours a day and only eating about 1000 calories a day. You supported those tactics, yet you have a problem with a lifestyle that has real doctors behind it giving scientific facts as to why Keto is good for us. In my eyes, that completely knocks out any credibility you may have had.

Credible Keto Sites

If you are looking to start the Keto diet, you need to tune out haters like Jillian Michaels. One of your biggest resources needs to include Dr. Eric Berg’s YouTube channel. Other sites I frequently visit are:

Diet Doctor

Ruled.Me

Caveman Keto

As always, do your own research. If you have any questions, please don’t hesitate to reach out and ask. While I am most definitely not a doctor, I have been following this lifestyle for the last three years. If I don’t know the answer, I will definitely help to point you in the right direction!


Oatmeal Banana Cinnamon Crunch Bread

My kids are notorious for leaving bananas on the counter so they get too ripe to eat, but are perfect for banana bread. I think…no…I know…they do it on purpose. In fact, just the other day my son asked me when I was planning on making banana bread. The bananas were NOT over-ripe just yet! He was planning ahead! Well, he’s in luck! Today I made a gluten free oatmeal banana cinnamon crunch bread. Not just one layer of crunch, but two yummy layers!

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oatmeal banana cinnamon crunch bread

Oatmeal Banana Cinnamon Crunch Bread

Delicious recipe for a gluten free oatmeal banana cinnamon crunch bread.

Course Breakfast, Dessert
Keyword banana bread, bread, cinnamon, cinnamon crunch
Prep Time 10 minutes
Cook Time 55 minutes
Cool 20 minutes
Total Time 1 hour 5 minutes

Ingredients

  • 3 Ripe Bananas
  • 1/3 Cup Vanilla Almond Milk (or milk of choice)
  • 1/4 Cup Olive Oil extra virgin
  • 2 Large Eggs
  • 2/3 Cup Sugar
  • 3/4 Cup Gluten Free Oatmeal
  • 1 tsp Salt
  • 1/4 tsp Baking Soda
  • 2 tsp Baking Powder
  • 1 1/2 Cup Gluten Free Flour

Cinnamon Crunch Topping

  • 1/2 Cup Sugar
  • 1 tsp Cinnamon
  • 2 TBSP Gluten Free Flour
  • 3 TBSP Butter softened

Instructions

  1. Preheat your oven to 350° and prepare your loaf pan with cooking spray, butter or whatever method you prefer to grease the pan with.

  2. Prepare your cinnamon crunch topping in a small bowl and set aside. You will need this in a few minutes. 

  3. Mash your bananas. In the same bowl (why dirty another one?!?), add the vanilla almond milk, olive oil and eggs. Mix well. Next add in your sugar and mix well. 

  4. Next, add your remaining ingredients (gluten free oatmeal, salt, baking soda, baking powder, and gluten free flour) and be sure to mix well after each new addition. 

  5. Add half of your gluten free oatmeal banana cinnamon crunch bread mixture to your greased loaf pan. Top with half of the cinnamon crunch topping, making sure to cover the entire area. Add the remaining amount of batter and then top with the other half of the cinnamon crunch topping.

  6. Place in the oven and bake for 55-60 minutes. Allow the gluten free banana bread to cool for about 10 minutes in the pan before transferring to a wire rack. 

Recipe Notes

*I used vanilla almond milk, but you can use whatever milk you have on hand.

Oatmeal Banana Cinnamon Crunch Bread: Thumbs up or down?

Doesn’t it look great?!? The second both kids got in the door, they immediately asked for a piece. While I don’t particularly care for cinnamon, this gluten free oatmeal banana cinnamon crunch bread smelled amazing while it was baking! The kids said it was their favorite out of all the different types of banana breads I’ve made! Like I mentioned in the recipe, if you want to make this with regular milk, go ahead! Also, feel free to use regular flour instead of gluten free flour! Don’t forget to scroll all the way down to find my favorite banana bread/muffin recipes!

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This structured loaf pan is my favorite! I have this, as well as, a structured mini-muffin pan and a structured muffin pan. They make baking really easy! When I make muffins, it’s super easy to pop those muffins out of the tin. No sticking to the sides if I don’t grease the pan as well as I should have when I use a regular metal pan. You should totally check it out!

Other Banana Bread Recipes You Must Try

Like I said, my kids LOVE banana bread and banana muffins. Over the years, we have tried many different types of banana breads. Here are a few you must try:

Cranberry Banana Muffins Recipe

Banana Mini Muffins with Chocolate Chips

Banana Muffins with Chocolate and Peanut Butter

Gluten Free Strawberry Banana Bread

Orange Banana Muffins Recipe

The Best Banana Muffin Recipe

The gluten free strawberry banana bread is amazing! I made it for a picnic at the beach we had one summer with my husbands side of the family. Everyone devoured it! Any one of these recipes can be made with regular flour or gluten free flour. Same measurements.


Cheddar Cheese Stuffed Meatloaf Recipe

One of my goals for 2019, is to cook more. With as busy as we are with the kids and their school and sport schedules, something has to give. Typically, it’s cooking. One of my biggest mom guilts is how many meals my kids eat that are quick and easy, convenient meals (a.k.a. meals cooked in the microwave). While I know I won’t be able to cook a meal every night, I am going to try and cook a few times a week. Last night, I made this cheddar cheese stuffed meatloaf recipe and it was amazing! Definitely something I will be making again!

*This post contains affiliate links* 

cheddar cheese stuffed meatloaf

There are just some foods that do not photograph well. But don’t let that deter you away from this delicious cheddar cheese stuffed meatloaf recipe!

Cheddar Cheese Stuffed Meatloaf Recipe

Delicious, Keto friendly recipe for cheddar cheese stuffed meatloaf!

Course Main Course
Prep Time 10 minutes
Cook Time 55 minutes
Total Time 1 hour 5 minutes
Servings 8 People

Ingredients

  • 1 lb Ground Beef 80/20
  • 1 lb Hot Chorizo
  • 2 Large Eggs
  • 1/2 TBSP Garlic Powder
  • 1/2 TBSP Onion Powder
  • 1/2 TBSP Paprika
  • 1/2 tsp Salt
  • 1/2 to 1 tsp Black Pepper
  • 6 oz Cheddar Cheese (or cheese of choice)

Instructions

  1. Preheat your oven to 350°. Prepare your loaf pan with cooking spray.

  2. In a large bowl, add all of your ingredients except for the cheese. Using your hands (because lets face it, using a spoon never works), mix everything together thoroughly.

  3. Take half of your meatloaf mixture and press it into the bottom of your loaf pan. Make a well for the block of cheese and place the cheese in the center. Add the remaining meatloaf mixture on top of the cheese and press the sides together. As you can see from the picture, I needed to do better at pressing one of the sides together!

  4. Bake in the oven for about 50-55 minutes. Check the center of your meatloaf with a meat thermometer. Internal temperature should be 165° F.

  5. Slice into 8 servings and enjoy!

When I made this cheddar cheese stuffed meatloaf recipe, I used my perfect meatloaf pancheddar cheese stuffed meatloaf. This pan makes getting your meatloaf out a breeze! I think I will pick up a pan to make a bunch of mini meatloaves! They are perfect to freeze and take out as needed! I ate a piece of the cheddar cheese stuffed meatloaf for breakfast this morning and it was even better reheated!

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One thing I will try next time, differently than what I did this time, is that I won’t cut up the cheddar cheese first. I sliced the cheese and placed the slices in the center. Instead, I will place the entire block of cheddar cheese in the center. I think that will work out better than what I did. Shredded cheddar cheese is another good option. Just make sure to weigh in on your kitchen scale to make sure you get the appropriate amount!

How Was the Cheddar Cheese Stuffed Meatloaf Recipe?

In one word…amazing! Meatloaf is one of my favorite “comfort foods”. The addition of chorizo and cheddar cheese totally stepped this recipe up a notch. I plan on playing around with flavors in the future and using different meats and cheeses! Pair this with steamed green beans (like we did) or add my favorite Cauliflower Rice recipe and you have yourself a nice, Keto friendly meal!


Cinnamon Roll Bread Recipe

I’m going to let you in on a little secret. You ready for this? Are you sure? OK…here it goes. I do not like cinnamon. At all. Well, except for the hint of cinnamon in my apple cider wax melts. However, like the rest of the world, my kids LOVE cinnamon. One of their favorite things are cinnamon rolls. Especially the kind you can buy at Ikea! So, today, I decided to use my gorgeous matte black KitchenAid stand mixercinnamon roll bread I got for Christmas and make cinnamon roll bread.

*This post may contain affiliate links*

cinnamon roll bread

Cinnamon Roll Bread Recipe

Delicious recipe for cinnamon roll bread.

Course Breakfast, Dessert
Keyword bread, cinnamon roll
Prep Time 10 minutes
Cook Time 1 hour
Cool 30 minutes
Total Time 1 hour 10 minutes

Ingredients

  • 1/3 Cup Olive Oil extra virgin
  • 1 Large Egg room temp.
  • 1 Cup Sugar
  • 1 Cup Milk
  • 1 TBSP Baking Powder
  • 1/2 tsp Salt
  • 2 Cups Gluten Free Flour

Cinnamon Sugar Swirl

  • 1/3 Cup Sugar
  • 2 tsp Ground Cinnamon

Vanilla Topping

  • 2 Cups Powdered Sugar
  • 4 TBSP Butter softened
  • 1 tsp Vanilla Extract
  • 3 TBSP Milk

Instructions

  1. Preheat your oven to 350 degrees. Grease your loaf pan and set aside.

  2. In a mixing bowl or your stand mixer, add the sugar, oil, milk and egg. Mix well. 

  3. One at a time, add your salt, baking powder and flour. Mixing well in between each addition. 

  4. Add the cinnamon and sugar for the swirl in a small bowl. Mix lightly with a spoon until it is thoroughly incorporated.

  5. Place have of the batter in your greased loaf pan. Add some of the cinnamon sugar swirl mixture and slowly take a butter knife and gently cut that swirl mixture through the batter. 

  6. Add the rest of the batter into the loaf pan and put the rest of the cinnamon sugar mixture on top of that. Again, slowly cut that swirl mixture through the batter.

  7. Bake in the oven for 55-60 minutes. Remove and immediately place tip the bread onto a wire rack. While the bread is cooling, mix up your topping and pour over the loaf of bread. Enjoy!

Delicious Cinnamon Roll Bread

OK…so, like I said, I don’t like cinnamon, but this cinnamon roll bread smelled amazing while it was baking. You will have a little bit of the vanilla topping left over. Feel free to add more to the top of the bread. If I ate this cinnamon roll bread, I can tell you, I would want MORE frosting! However, the amount I have on there is what my husband and kids like. Also, I make everything gluten free (love this gluten free flourcinnamon roll bread), but you can totally use the same amount of regular flour.

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Each slice of this cinnamon roll bread has just the right amount of the cinnamon sugar swirl. I have a feeling the kids will be fighting to finish this bread off! They’ve already asked me if I will make this cinnamon roll bread again. I’m guessing it’s a keeper!

cinnamon roll bread

Other delicious recipes you need to try

Peanut Butter Banana Bread

Banana Bread with Chocolate Chips

Gluten Free Strawberry Banana Bread