Cauliflower “Rice”

Cauliflower Rice recipe

Cauliflower Rice recipeHere’s a great low-calorie, low-carbohydrate rice substitute that’s also high in fiber. It has a mild flavor and takes on the taste of whatever seasoning you add. Use in any recipes that calls for rice.


1 head of cauliflower

Cut up fresh cauliflower using  florets only, using a food processor until it is the size of rice.

Microwave approximately 5 minutes; take a paper towel to absorb excess water.

Use as you would use rice in any of your recipes.

Serving Suggestions

Try adding light laughing cow cheese (garlic and onion flavor) for a creamy rice side dish, top with roasted or sautéed vegetables.

Try sautéing I medium onion in 1 tablespoon olive oil. Then add the cauliflower rice and sauté for additional 5-6 minutes. Add salt and pepper to taste.


Try any of the following to the cauliflower rice and onion

Add fresh grated Parmesan cheese

Add 1 tablespoon of your favorite spice, try curry or cumin.

Add ¼ cup of fresh herbs, basil. Oregano, cilantro, dill

Use in soups, as a side dish, any dish calling for rice it’s a great substitute

Hummus Recipe: Hummus bi tahini-chickpea dip

Hummus recipe

Hummus and tabbouleh are two of our favorite snacks. Hummus is a delicious healthy dip, served with fresh cut up vegetables is a satisfying fiber filled snack to enjoy anytime

Hummus bi tahini-chickpea dip

½ tsp. salt
4 tbsp. lemon juice (juice of 2 lemons)
½ cup of water
1 clove garlic (optional)
20 oz. can chickpeas (drained)
4 tbsp. of tahini (sesame seed paste)

Blend salt, lemon juice, water and garlic in a blender or food processor. Ass drained chick peas and blend. Add tahini and blend again.

May be garnished with chopped parsley, pomegranate seeds, or paprika. Serve with pita bread or various cut fresh vegetables as an appetizer

Tabbouleh Recipe

tabbouleh recipe

tabbouleh recipeTabbouleh and hummus are two of our favorite snacks. Tabbouleh requires a bit of prep time (chopping the parsley) but it is well worth the effort. This tabbouleh recipe makes a nutritious, satisfying fiber-filled snack to enjoy anytime.

2 bunches of flat (Italian) parsley
4 ripe tomatoes
1 bunch of scallions
1 tsp. salt
¼ cup of olive oil
½ cup of fresh lemon juice
½ cup of fine burghul (also called bulgur, or wheat-no1)
2 tsp. chopped fresh mint (or dry mint crushed)

Rinse burghul (wheat) in cold water and drain excess water. Let stand for 10 minutes. Wash parsley and chop leaves fine. Dice tomatoes and chop scallions. Combine the cut vegetables with the remaining ingredients, including the burghul, mint, and salt. Mix well and taste. Adjust seasoning to your liking.

Serve on a platter on separated tender leaves of romaine lettuce.

Soup for Optimal Wellness

Soup is a great way to add more vegetables and plant based protein to your diet.

Vegetables are loaded with antioxidants and phytonutrients. Antioxidants have anti-inflammatory properties and are important nutrients for maintaining health. Antioxidants neutralize free radicals that can cause damage to your tissues. Free radicals are formed when the body coverts food to energy and also formed when the body processes chemicals. Free radicals are unstable molecules, which can damage DNA. Having enough antioxidants in your diet is essential to help prevent disease.

Phytonutrients, which essentially means plant nutrients, are the active substances in plants responsible for their color, flavor and resistance to disease. Scientist have found that these phytonutrients are important for humans to help the body function optimally. Fruits, vegetables, grains, legumes, nuts, and teas are the richest sources of phytonutrients.

Not only is this soup delicious and full of health promoting antioxidants and phytonutrients because it is high in fiber. It is a great way to maintain or even lose weight. Foods high in fiber keep you full longer.

Dr. Keller’s Optimal Wellness Soup Recipes

Lentil and Kale Soup

Kale isn’t just frilly – it’s a versatile green leafy vegetable recognized for incredible benefits to health since ancient Greek and Roman times.

Full of antioxidants, protein, and fiber.
4 servings


1 tablespoon extra-virgin olive oil
4 celery stalks, finely chopped
4-5 carrots, finally chopped
1 small onion, chopped
2 garlic cloves, minced
2 15oz cans brown lentils, rinsed and drained, or pre-steamed from Trader Joes
1 petit cut canned tomatoes
1½ to 2 quarts of vegetable or chicken broth
1 (½ pound) bunch kale, tough stems removed and leaves roughly chopped (5 to 6 cups)
Salt and freshly ground black pepper


  1. Heat oil in a large saucepan over medium-high heat. Sauté garlic in oil. Add onions, celery, and carrots. Cook 5 minutes while stirring occasionally (do not brown). Add kale to coat in oil.
  2.  Add lentils and broth. Stir, combine, and bring to a simmer. Reduce heat to low, cover, and cook 15 to 20 minutes. Season to taste with salt and pepper.

Escarole Bean and Garlic Soup

People often overlook the incredible power of good food to promote health.

That’s why I offer this recipe to my Optimal Wellness Center patients — and anyone wanting to improve health the delicious way.

This soup is full of antioxidants, protein, and fiber
6-7 servings


2 heads escarole (1 lb)
¼ cups olive oil
1½ cups diced Spanish onion (1 onion)
1 tbsp minced garlic (3cloves chopped)
¼ tsp red pepper flakes (optional)
3 cups cooked white cannellini beans or 2 16oz cans, drained and rinsed
(you can add 3rd can of beans for more fiber and protein)
2-3 qts chicken or vegetable broth
¼ cup freshly grated Parmesan cheese (optional)
2 tbsp chopped parsley (optional)
1 16oz can diced tomatoes
2-3 large carrots, chopped
4-5 celery sticks, chopped
Salt to taste


  1. Core and wash escarole thoroughly, discarding any bruised or wilted leaves. Cut escarole into ½ inch ribbons, set aside.
  2. Heat soup pot (one with a well fitted lid) add olive oil, garlic, onions, carrots, celery, red pepper flakes and sauté 3-4 minutes into escarole well to coat with oil. Add chicken broth and reduce flame to low, cover and let escarole cook until tender (10-12 minutes).
  3. Add chicken broth and cooked beans. Bring soup to a boil; reduce to a simmer and let cook 12-15 minutes or longer stirring from occasionally. Remove soup from heat and sprinkle with Parmesan cheese and fresh parsley.