Plantiful Kiki Lost 70 Lbs. Eating More Food Using Calorie Density + Cheesy Broccoli Rice Casserole

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KIKI NELSON is an author and speaker who is known as Plantiful Kiki on social media. Kiki lost seventy pounds after adopting a plant-based diet and reduced her risk for diabetes, heart disease, and stroke - and is the author of Plantifully Lean: 125+ Simple and Satisfying Plant-Based Recipes for Health and Weight Loss on-sale from Simon Element on April 11, 2023:
Born in the Yucatan Peninsula, she lives in Colorado with her husband and two children. Learn more about Kiki at plantifulkiki.... and on Instagram www.instagram.... and KZbin / @plantifulkiki
Excerpted from Plantifully Lean. Copyright © 2023, Kiki Nelson. Reproduced by permission of Simon Element, an imprint of Simon & Schuster. All rights reserved.
Cheesy Broccoli Rice Casserole
SERVES 2
4 cups broccoli florets
4 cups white or brown rice, cooked
1 cup Cheese Sauce (recipe follows), warmed
1⁄2 teaspoon garlic salt, plus more as needed
Freshly ground black pepper
1⁄4 cup Panko bread crumbs
1. If you’ll be including the bread crumb topping,
preheat the oven to 425°F.
2. Fill a medium pot with a fitted lid with 2 inches of
water and bring to a simmer over medium-high
heat. Put the broccoli in a steamer basket and
place it in the pot. Cover the pot and steam for
6 minutes, until the broccoli is bright green and
tender but not mushy. (Alternatively, put the
broccoli in a microwave-safe container, add
1 tablespoon water, cover, and microwave for
4 minutes.)
3. Finely chop the broccoli and transfer it to a
medium bowl. Add the cooked rice, cheese
sauce, and garlic salt, season with pepper,
and enjoy. If using bread crumbs, combine the
chopped broccoli, cooked rice, cheese sauce,
and garlic salt in an oven-safe dish and season
with pepper. Sprinkle evenly with the bread
crumbs and a pinch more garlic salt and bake
for 15 to 20 minutes, until the bread crumbs are
toasted, then serve.
NUTRITION INFORMATION
SERVING SIZE: 1 serving (not including the bread crumbs) CALORIES: 578 PROTEIN: 18 g CARBS: 109 g FAT: 4 g
Cheeseless Cheese Sauce
MAKES ABOUT 4 1⁄2 CUPS
Cheese sauce was the very first thing I set out to
conquer as a new plant-based eater. I was a cheese
addict, and I knew that if I was going to be successful
on a plant-based diet, a delicious cheese sauce
was going to be important. The nutritional yeast
gives this sauce an extra cheesy flavor, not to mention
B vitamins, but if you have an aversion to it,
you can simply leave it out. I make this sauce every
Sunday so we have it on hand to use throughout the
week. It’s perfect to pour over broccoli or to top a
baked potato, but I use it for everything!
3 cups diced peeled white potatoes (see Note)
1⁄2 cup diced carrots (see Note)
1⁄2 cup raw unsalted cashews
3 tablespoons nutritional yeast (optional)
2 teaspoons garlic powder or minced fresh garlic
2 teaspoons sea salt
11⁄4 teaspoons fresh lemon juice
1 teaspoon onion powder
1. In a medium pot, combine the potatoes and carrots
and add enough cold water to just cover
them. Bring the water to a boil, then reduce the
heat to maintain a simmer and cook until the
potatoes and carrots are soft, 15 to 20 minutes.
Drain the potatoes and carrots in a colander
set over a bowl, then transfer to a high-speed
blender; reserve the cooking water.
2. Add the cashews, nutritional yeast (if using),
garlic powder, salt, lemon juice, and onion
powder to the blender, along with 2 cups of the
reserved cooking water. Blend until smooth,
adding more of the reserved cooking water if
you’d like a thinner consistency.
3. Let cool, then store in an airtight container in the
refrigerator for up to 1 week.
NUT-FREE VARIATION: Replace the
cashews with white beans or hemp hearts.
Add just 1 cup of the reserved cooking
water to start, then add more if you’d like a
thinner sauce.
FAT-FREE VARIATION: Omit the
cashews. Add just 1 cup of the reserved
cooking water to start, then add more if
you’d like a thinner consistency.
NUTRITION INFORMATION
SERVING SIZE: 1⁄4 cup CALORIES: 57 PROTEIN: 2 g CARBS: 8 g FAT: 2 g
SERVING SIZE: 1⁄4 cup (nut-free, made with hemp hearts) CALORIES: 49 PROTEIN: 2 g CARBS: 8 g FAT: 1 g
SERVING SIZE: 1⁄4 cup (fat-free, made without cashews) CALORIES: 55 PROTEIN: 1 g CARBS: 7g FAT: 0 g

[@kefirheals7383]

WOW - just watched Kiki on the PCRM channel, and now she's on Chef AJ. Yay Kiki!! We love you.

[@donnatecce1884]

She is one of the most genuine out there. Book just arrived.

[@WOK-YT-handle]

Chef AJ & Plantiful Kiki are both so down to earth. I always enjoy watching both of them.

[@Cindyscrossstitch]

Kiki is one of my favorite. She has the kindest soul🌻🌻

[@jessm719]

Kiki’s the one who introduced this all to me and it’s CRAZY to me how much sense it makes and it has changed my life. I always was SO CONFUSED why potatoes were bad? God made them! lol. It never felt right how carbs were the culprit! Can’t wait to get your book Kiki! Thanks for all you do!

[@lorrainemorris527]

I love watching Kiki and AJ . They have such a beautiful energy between them. And I have just ordered the new book.

[@reneehaynes3121]

Please more raw recipes and inspiration! Keep in mind that many don’t have nor want dehydrator; recipes need to be easy-peasy so fans can always eat raw like you! Hugs! I’m buying your book now. God bless you and your family

[@terrimathis9197]

If you have an oven, don’t feel like you can’t dehydrate! It’s easy. Just google it.

[@ginam8474]

Kiki, you are so cute when you give your little laugh. I have so enjoyed following your journey for a few years now. You’ve taught me a lot.

[@chrismurrell1102]

She should be so proud of herself! This has been a year for her. How is her green celery juice going? Is it helping?

[@ESemonian1]

Kiki is great and I’m so excited to get her book - love a cookbook that is spiral bound!

[@pamtewes5276]

Book is arriving today!! I plan on moving the dial for my husband and Son towards WFPB, and this book seems like a great tool with a meal plan. It's so hard to watch them eat meat and dairy...ugh. I am high raw and really love it

[@acdcmiami]

My husband cant go one meal without meat. Its frustrating.

[@lilybee_]

Dr. McDougall saved my life. Counting calories was so daunting to me. Just eating the right food and not worrying about it is amazing!

[@mayesucculents2057]

IA

[@lilybee_]

@@mayesucculents2057 Iowa?

[@StarchWithPlants]

Kiki is my favorite. She inspired me to start my own journey.

[@daveburns7020]

penny here. Kiki, you are awesome. Keep up the good work.

[@pda2836]

It's funny that both Dr McDougall and Dr Fuhrman both say they don't agree with weighing or measuring food, yet they both have wonderful eating plans on Bright Line Eating where everything is weighed/measured. Bright Line Eating is for people who have eating disorders or for people who can't control how much they eat. It is a life saver for lots of people who cannot discipline themselves with a 50/50 plate, etc. Love Chef AJ, Kiki and all the plant-based champions out there helping people regain their health & vitality!!

[@eb8589]

The two of you ! ❤️❤️ I am not even vegan….yet….but you two are the best!

[@melanie.3837]

Keeping a clean environment in the home is so important. Similar to potato chips, I have that with nuts. Certain nuts. If they are around, it is difficult for me to not stop eating them in HUGE amounts! On a separate note, regarding the topic of what you use on your face, hopefully you both use facial sunscreen to preserve your beautiful skin!

[@goodvolks2know372]

Solidify those DAILY habits - yes, Kiki, that is so true. Food prep, consistency and having those go-to SAD food replacements will get you there.

[@Havn2]

I would like to hear Chef AJ talk with Leanne Ratcliffe (Freelee the banana girl) :)

[@noraluzcalugas2731]

Plentiful! Kiki☀️🧈🍿♀️🛡️🌐🥰🫶 Beautiful Lady😊

[@applesandoranges8079]

Just made the cheese sauce...I think it's my new favorite thing!😊

[@lisaewald494]

Congratulations on your book Kiki! I have made your broccoli soup n love it. Many blessings! Great video AJ! 💕✨

[@cr3062]

Just ordered kiki's updated book.

[@feuerlocke535]

Congratulations Kiki! I preordered your book at Amazon 🇩🇪

[@resonatingspirit]

Thank you both :) very inspirational. Also … attainable ! This feels like something that is possible to do ❤

[@grnnmatportal615]

Omg I can so relate to being sick by being exposed to animal products after so many years. I have been vegan for over 12 years now, and a few months ago I ate a dish being served by well meaning (great!) friends. It was so delicious. After 20-30 minutes I felt strange, like a stomache ache and just an immediatly lack of energy. You know, like crashing after a huge cheese pizza party or something. I asked what they used in their recipes, and they told me it was totally vegan. Then they showed me the "vegan meat crumble" bag. It had eggs in it. I have a strong stomach and can deal with pretty much anything, but then and there I realized that eggs are hurting my body and that I can't tolerate them anymore.

[@barbbrazes869]

Wonderful interview! Love Plantiful Kiki and Chef AJ!! Both of you are inspiring and beautiful and awesome!!! Thanks!!!

[@CHEFAJ]

Thanks so much!

[@loriegonta3622]

I just bought her book. When I watch her videos, it scares me the size of her bowls and plates. I am hoping this works for me...

[@lorilipsmacker1383]

Just bought my book!

[@j.c.1826]

❤Kiki

[@sharonwoodall6890]

Is there a way to make your sauces/dressings without nuts? I have nut allergies and food sensitivities. Even yeast, mushrooms and chickpeas are a problem. Thanks!

[@StarchWithPlants]

Can you try chia or hemp seeds?

[@hortensejones4050]

Me too Re yeast mushrooms most beans…

[@cab26]

There’s a new channel coming called Plants 96 and the people behind it avoid many of those allergens.

[@ragel1486]

She almost always has a nut-free note. :)

[@sandrateach36]

Chef AJ I got over my cravings and need for sweets by drinking Dr. BOBBIE PRICE Detox Teas for 14 days. It gets rid of Parisites and Candida. Now I do Dr. Brooke Goldner Smoothie Shred😊

[@kefirheals7383]

** It's interesting how we are all gravitating towards the same types of resources. So many wonderful KZbinrs are putting out great content to support our health journeys. I've never heard of that detox tea. I'll have to check it out. Thank you for mentioning it. I tried the Goldner protocol, but the 1/4 cup flaxseed was too much for me to start with. I should've started with 1 Tbsp and worked my way up.

[@patriciablackmon9360]

Does Kiki’s book explain calorie density?

[@tanyas.9688]

Yes it does! I own it. 😊

[@jennifergriffin8997]

Do you have experience helping people with roscea? It is a struggle.

[@sarah7637]

Love Kiki

[@debsbenjamin4629]

Battling hives will it help plant based eating

[@patriciablackmon9360]

Still counting and weighing and want to be free and still loose weight. What was the video Kiki mentioned? By a Jeff?

[@janetruhland4583]

Again what is the name of that serum by isun and oil thanks Janet

[@focuswithraja2856]

Chef AJ is so beautiful!

[@deborahholmberg9019]

We need more calories. We have lost too much weight since eating whole food plant base. We need more easy recipes.

[@Giahny7]

I’ll be getting my book this weekend, can’t wait , Kiki’s videos change my life , she’s the one that introduced me to the this lifestyle, forever grateful for what she has done and still doing.

[@lbrown6859]

Great interview!!! Congrats Kiki on your book!! Love watching Kiki's stuff! Thanks chef AJ for interviewing all kinds of people with all kinds of info ❤

[@withoutlimitsbudgets64052]

I never thought about just eating raw veggies and fruits in the morning and then the cook meal at night that’s actually an amazing balance! I won’t lie though I still love my cereal with almond milk as a snack at night but I eat a lot of fruits and veggies throughout the day in the evening, and I feel absolutely full! I cannot believe that people got upset about saying it’s ridiculous to weigh Your fruits and veggies and portions. If you’re eating properly, you’ll feel full and you may not even need to eat an entire portion, but as I said, in that video, there’s no way in hell I’m weighing in on my tomatoes and cucumbers and things of that nature because fruits and veggies are where it’s at! My children do eat meat and it’s something I can’t pull them from, but I wish I could! But I will say that they do have a very well balanced diet of a lot of fruits and veggies in them as well but me, I’ll leave the meat to everyone else and stick with y’all with the fruits and veggies And I don’t weigh my food either. I think it’s ridiculous when you’re eating very healthy, fruits and vegetables, there’s no reason to ever measure out. 14:18

[@jgrysiak6566]

Just don't bring meat home & then it won't be in their mouths. U control the environment, not them.

[@jillgray2755]

I am an expat in Costa Rica and just ordered the book on Kindle. I have followed Kiki for a long time and started my journey 5 years ago to reverse psoriatic arthritis. All of you - Chef AJ, Kiki, High carb Hannah, Dr. McDouglall, etc have been a huge help!. My husband is not WFPB and counts calories, but he's coming around lol. I can't wait to use some of the recipes.

[@ango586]

You immigrated .what's an expat !!

[@jill1452]

I vote for Kiki having a monthly spot on AJ’s show!! Thanks - great video! 😊

[@timb7626]

Great! Congrats KIKI!!!👏👏👏👏👍👍🎉🎉

[@amybaker5856]

Yayyyy!!! If Kiki does a raw cookbook it will be the best ever!!!!!

[@pamtewes5276]

Totally agree!

[@amybaker5856]

Congratulations Kiki!!! 💗

[@doright9681]

So happy for Kiki! I was part of the initial 21 subscribers.:)

[@crystalhodges9578]

Love Kiki so much!! Her recipes are sooo good!!

[@wolfdreams2000]

Chef AJ and Kiki-thank you! Im on a lifestyle medicine program in which you, Dr Gregor, Dr McDougall, etc. all come HIGHLY recommended 😊 But im really having a struggle of not tracking my calories, macros, etc. The Dr who's part of the program here wants me to stop doing this, and just EAT. Literally FILL UP on high fiber veggies, whole grains, fruits and such. Does this sound similar to all the work that you've done? Is that basically what calorie density is?

[@amberjohnston586]

Losing weight with both hypothyroidism and menopause!! When we had kids at home we kept the junk out of the house, so when we went out the kids could get a treat, over time they lost their taste for most junk. We also have a yonana machine to make on plan cold treats, that really helped too!!🍊🥔

[@margueritewilhite5900]

Love watching your videos KiKi. And I have your book. The one thing I've been really disappointed about is the cheese sauce. I've tried it many times it just taste like potato soup. Still think you're amazing.

[@ziolove]

Great interview. Thank you. Love how insightful, practical, and helpful Kiki's tips are. Cheers.

[@wendyjones5938]

Great interview - two lovely friendly ladies

[@VEGGIEIB]

Where's the cheesy broccoli rice casserole recipe? Thanks.

[@CHEFAJ]

Please check the show notes

[@i2sky532]

Much easier to lactate with WFPB than keto. Human milk is very high in carbs.

[@sciencelabvideosl7558]

I wouldn’t want to lose weight too fast - flabby skin and lightheartedness and dizziness. slow is the way to go.

[@tawanawilliams9618]

Some foods I won’t eat them every day but once a year I will eat pizza or milk shake

[@tawanawilliams9618]

I’ll never eat brown rice either brown pasta not rice

[@claudiam9317]

Covergirl lash vegan mascara waterproof:)

[@tawanawilliams9618]

As far as kids when they get on their own they can eat what they want but as in my house they eat what I say she right

[@jgrysiak6566]

Ordered tofu chow mein in white sauce & it was swimming in chicken broth, it was disgusting, threw it away, never went back!

[@ginac7235]

I just received Kiki’s book! It’s gorgeous. I look forward to reading it. (🤔Hm...date night with hubby or start reading her book?)

[@ChristiePriem]

Love you, Kiki!

[@laurastephenson2516]

When you have family that refuses to eat plant based, make a few dishes, but don't tell them it's plant based. This will help to convince them

[@sarah7637]

Love to see Kiki she’s so sweet and beautiful 🌹

[@susiegutierrez7505]

I love your plentiful lean cook book

[@lauralong6695]

Dr McDougall’s work laid the premise for many of theses KZbinrs reiterating the diet including Kiki. Who created the 50/50 plate concept? The one Niki promotes? Dr McDougall

[@StarchWithPlants]

I always thought he did but so many use it so not sure.

[@cab26]

Maybe. Not sure if he named it 50/50 to be fair. It’s a while since I read it. Kiki has made it fun and easy! Oh and pretty!

[@michellerobison7954]

Yes, so? It's great that they promote plant based lifestyle. She gives respect to him and the other doctors

[@valeriejohnson2367]

I follow! Chef AJ, Esselstyns, healthy emmy, Kiki, physician community, Well your world …..😮 I am doing great with all the great advise….thank you all

[@hortensejones4050]

Do you do carbs?

[@drosas565]

My health weight got worse with meat

[@joanmichaelson2717]

it is Oahu, there is no Wahoo.

[@erichardson8811]

Wow Chef Aj and Kiki..it couldn't get better than this..2 Stars..great video..Thank You for all you do ladies..❤❤🎉🎉😊😊

[@debbiewalker4]

That looks so amazing. I can’t wait to try it. I’m so glad to see your recipes on KZbin.

[@dorisglasgow8678]

Love both of your podcasts very much. I just ordered your book Kiki I would like to know how long did your plateau last? I’ve been struggling but change my Thyroid from armour to Synthroid. I don’t know if that’s having an effect..

[@WOK-YT-handle]

I know it’s cliché but I enjoyed the girling out on beauty products section 😊

[@signedambe1333]

😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅

[@jgrysiak6566]

Now u got competition Chef! But Chef, u are still the best & the #1

[@vincentgaita3653]

Does it matter if you are in your seventies, and want to lose a little??

[@LauralondonFitness]

Thank you for this amazing interview!

[@VintagePrincess27]

Love You Kiki ❤️🙌🏻❤️

[@patriciaodonnell4239]

There is no wahoo island. But that's funny

[@debbied.9763]

Back in 1996, when I became lacto-ovo-vegetarian, I stopped cooking meat and fish and that was that, my family was plunged into vegetarianism. Then, in 2015, when I became whole foods plant-based, I don't cook animal food recipes for anyone. Why cook foods that can cause disease for those you love ?

[@bellarosa009]

Kiki, congratulations on your book!! You hear about adding protein to all your meals. How do you get protein on a plant based meals? PS. I love your dress! Where is this from?

[@tgal1956]

OMG is this delicious. Love ❤ it . Making another batch of the cheese sauce. So good. I did sub cashews for PB2 cashew powder. So delicious Also I am ordering your book ❤

[@susiegutierrez7505]

Kiki the first time I knew of you was on KZbin, I love watching you on KZbin. Great job.

[@debbied.9763]

I just checked out the oils that Kiki recommended. I just read the list of ingredients in the one that is $52 for one ounce, the ISUN Sapphire Facial Oil Moisturizer and I cannot believe that this really costly oil has as the first ingredients oils that are very low cost ! Coconut oil is not even recommended for the face of many women because it can cause acne. Grape seed oil is really a low grade oil. Sunflower seed oil is a very low cost oil as well and olive oil also. I am not against these oils, it's just that they are not costly or high end and so the price of this oil cannot be justified with this ingredient list. I have have found real nice facial oils for a fraction of the price with higher quality ingredients ! The oil they sell that's $103 doesn't seem to have the ingredients listed but I assume that it is as much of a rip off as this other one, since it is ISUN as well. I also noticed that the ingredient list didn't say if the ingredients were organic.

[@nheaman]

❤❤❤Ladies, thank you for posting this marvelous video. Its keeping me on track with my goals and eating this way❤

[@sherylsankey1793]

I would love it if Kiki wrote a “high raw” cookbook 2 meals raw, one meal cooked meal at night - and would love to see easy, lazy meals. I love to prepare very simple meals. Great name - Lazy High Raw cookbook. Please dear Kiki - when you can, I would definitely buy your book.

[@arielm1112]

Loved this interview!! Oop- I was in Loveland last week and didn't think to check out the Barnes & Noble there to grab a signed copy. Also, we homeschool our two VERY social kids. It's our first year doing it, but we are all loving it so much! They go to an awesome learning center/school twice a week where they do science, history, and electives (yoga, drama, strategic games, sports), so they have a ton of friends there as well as our neighbor friends and their sports teams. There are SO many options for weekly homeschool meet-ups (park groups, nature groups, art groups, etc), that we started feeling overwhelmed and had to cut back. If anything, I've learned that homeschool kids have more opportunities to socialize than kids who spend the full school year in the same class with the same kids all day. It has been given us freedom to travel and explore topics that they are curious about without feeling tied down or like we're squeezing everything in after school. :)

[@crankiemanx8423]

I like the balance of high raw during the day & cooked & raw meals in the evening to share with the family.much easier to maintain & incorporate into family living.more family & kid friendly.

[@bimbalful]

I love Kiki! Smart sweet woman. Thanks chef AJ❤

[@danielavila4143]

Thank you so much Miss Kiki. I will do the same raw in the morning and eat a meal in the evening Thank you both you are amazing

[@katesparks730]

I really wish so many vegan influencers and doctors wouldn't discount weighing and measuring. I've heard it elsewhere when trying to work with a vegan doctor. For true food addicts it is a life saver and the thing that will help them actually stick to a vegan diet. As someone who's down nearly 60 pounds on a whole food vegan diet and finally the vegan I always tried to be I'm so grateful for weighing and measuring. I have no cravings and couldn't be happier! Other than that I love hearing the conversation between two of my fav vegan influencers!

[@hortensejones4050]

Yes! Thank you! How did you find/design a vegan food plan?

[@78cheerio]

Lol! Minute 2-3. I eat a lot more volume than my family. I eat fast too. BMI 23.4.

[@wotiluv]

“If this cook8mg thing doesn’t work out” 😂😂😂😂😂

[@heidinoggle]

this Q&A is so real and relatable!! thank you!

[@noraluzcalugas2731]

Family isn't vegetarian, I AM

[@thepeyerls]

I just ordered your book. Thank you Susan

[@juliajoseph5097]

Love acupuncture