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Kid friendly, healthy way to get in Veggies....

Updated: Apr 24, 2020

Making less common vegetables kid-friendly also takes a bit of imagination, so incorporate them into common favorites is key: sauces, soups, smoothies, cakes, brownies, and in this case tots.

Cauliflower Tots: 4 servings


2 cups of cauliflower florets, cooked and finely chopped *

1/4 cup Egg Beaters or 1 egg

1/4 cup onion, minced

1/2 cup shredded cheddar cheese, reduced fat

1/2 tsp Salt

1 tsp Garlic powder

1 tsp Italian seasoning


* Note: I used an 8oz bag of frozen cauliflower, cooked it in the microwave for a few minutes, then used a food processor to finely chop the cauliflower.

  • 1. Preheat oven to 400. Place the cauliflower a cheese cloth or paper towel and press out any excess liquid.

  • 2. In a medium bowl, combine all of the ingredients and stir until combined.

  • 3. Spoon about 1 tbsp of the mixture into your hands and gently roll unto an oval or tot shape. Place the tots onto a cookie sheet lined with parchment paper. Bake for 12-14 minutes or until golden, turning half way.

Add 4oz of cooked chicken per serving and add another veggie and have a complete meal!!! And if you are like LJ, you use ranch dip.



Did you know studies show: Obesity among children and adolescents has tripled over the past three decades? With childhood obesity is on the rise, it's mind-blowing to think under-nutrition in children is still unresolved! Children are exposed to high-fat, high-sugar, high-salt, energy-dense, and micronutrient-poor foods, which tend to be lower in cost but also lower in nutrient quality. These dietary patterns, in conjunction with lower levels of physical activity, result in sharp increases in childhood obesity while under-nutrition issues remain unsolved.

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The goal with these healthy recipes is to show that eating healthy doesn't have to be a struggle and can be delicious and good for you and the kiddos simultaneously. Thus, our mission is to not only guide you to improving your physical health but also create a healthy mindset and healthy finances so you can be truly present in life to enjoy what matters most to you.  Liberating parents for love empowers parents to be truly present in the moment, with their children to empower them to grow up into tomorrow’s leaders.  

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