And while it’s just as nutritious as broccoli and kale, it has the advantage of being white in colour – perfect for anyone who distrusts green vegetables!The popularity of cauliflower has dramatically increased in recent years.It’s a super versatile low carb vegetable that works in place of rice or even mashed potatoes.The texture and shape is an excellent match, but the colour of course will be dramatically greener.With it’s mild flavour, zucchini can be an excellent replacement for cauli in everything.It’s especially fab sliced and roasted but is also delicious grated to make a zucchini ‘rice’.The thing to watch out with zucchini is that the moisture content is much higher than cauliflower.The other thing with root veg is they tend to be much higher carb than cauliflower.Just slice the cabbage instead of chopping into florettes like you would for cauli and be prepared to adjust the cooking time as needed.Like all vegetables, being generous with salt helps tone down the bitter flavours of cauliflower and makes them taste so much better.Just chop into bite sized florettes (little trees) and slice the stems.Just grate the cauliflower using a box grater or food processor so it resembles little grains of rice.Not exactly the same as real pizza, this cauli version makes for a delicious dinner and can be a great way to introduce people to the joys of this humble veg.Just simmer cauli in water or coconut milk until tender.Drain, add some butter, then puree using your stick blender or food processor.I have had organic cauli from the farmers market last for 4 weeks but this is rare!Join 39,339+ readers of my weekly newsletter and I’ll send you a copy of my printable Ingredient Substitute ‘Cheat Sheet’ and my 102 page eCookbook…. .

11 Healthy Rice Substitutes

For instance, people who are trying to eat fewer carbs or calories may want a lighter alternative like riced cauliflower.In fact, a 1/2-cup (92-gram) serving of cooked quinoa provides 4 grams of protein — double the amount found in the same serving of white rice ( 1 , 2 ).Riced cauliflower Riced cauliflower is an excellent low-carb and low-calorie alternative to rice.It has a mild flavor, as well as a texture and appearance similar to that of cooked rice, with only a fraction of the calories and carbs.A 1/2-cup (57-gram) serving of riced cauliflower has only 13 calories, compared with 100 calories for the same serving of white rice ( 2 , 5 ).Riced broccoli Like riced cauliflower, riced broccoli is a smart rice alternative for people on low-carb or low-calorie diets.Riced broccoli is also an excellent source of vitamin C, with 1/2 cup (57 grams) providing over 25% of your Daily Value (DV).Like riced cauliflower, riced broccoli can be prepared by grating broccoli with a box grater or chopping it in a food processor, then cooking it over medium heat with a bit of oil.Shirataki rice Shirataki rice is another popular rice alternative for low-carb and low-calorie dieters.With about 100 calories, a 1/2-cup (81-gram) serving of cooked barley provides about the same number of calories as an equal serving of white rice.To cook barley, bring one part hulled barley and four parts water to a boil, then reduce it to medium heat and cook it until the barley is soft, or about 25–30 minutes.It’s an excellent source of vitamins C and K, with a 1/2-cup (75-gram) serving providing 31% and 68% of the DV, respectively ( 12 ).Then cook it with a small amount of oil over medium heat until it’s tender.Farro Farro is a whole-grain wheat product that can be used similarly to rice, though it’s much nuttier in flavor and has a chewy texture.Farro contains a hefty dose of protein and — like quinoa — is another excellent plant-based source of this important nutrient ( 17 ).To prepare it, bring one part dried farro and three parts water to a low boil and cook it until the farro is tender.It’s rich in protein and fiber, with a 1/4-cup (40-gram) dried serving providing 8 and 4 grams of these important nutrients, respectively.It’s similar in size and appearance to couscous, but whereas couscous is pasta made from wheat flour, bulgur wheat is small, cracked pieces of whole-wheat grains.It’s a great rice alternative for those who are trying to cut calories but still want the familiar texture and flavor of a grain.Bulgur wheat is cooked by boiling one part bulgur wheat and two parts water, then reducing the heat to medium and allowing the bulgur to cook until tender. .

Cauliflower Mashed Potatoes {The BEST!}

Cauliflower Mashed Potatoes is an easy and delicious low carb alternative to traditional mashed potatoes, and just as smooth and creamy.Serve this healthy side dish with comfort food dinners, at the holidays or anytime you crave a creamy mash.If you have cut out or reduced potatoes from your diet – these cauliflower ‘potatoes’ are the best alternative!Smooth and Creamy Cauliflower Mashed Potatoes.I love mashed potatoes and mashed sweet potatoes but I make this low carb alternative as well.Cauliflower cooks faster than potatoes and there is no peeling involved, which makes it a great side dish to whip up quickly when serving pot roast or mushroom stroganoff.Why This Mashed Cauliflower Recipe Works?Flavorful: This cauliflower mash potato recipe uses the same simple ingredients found in a traditional potato mash – salt, butter and garlic – giving cauliflower ‘potatoes’ a very similar taste!How to Make Cauliflower Mashed Potatoes.Add butter or extra virgin olive oil, salt and ground black pepper to taste.Cauliflower potatoes taste better when fresh.Draining your cauliflower removes excess water which will result in thicker, creamy mash!Using frozen cauliflower: Add cauliflower to a boiling water.Add cauliflower to a boiling water.Cooking garlic: Cooking garlic makes it less spicy.Cooking garlic makes it less spicy.How many calories are in cauliflower mashed potatoes?Are cauliflower mashed potatoes healthy?Serving: Cauliflower mashed potatoes taste best fresh and consumed same day.I do not suggest to reheat it next day.More Low Carb Cauliflower Recipes. .

Why Cauliflower Is So Popular as a Carb Substitute

Since then, this favorite cruciferous vegetable has only continued to become more popular.Cauliflower is the new "in" vegetable. .

12 rice substitutes, including low carb and keto options

They include barley, riced broccoli, and orzo.This grain has many health benefits and is a suitable option for those looking to increase their dietary fiber.14.6 g of total fiber Barley matches white rice in terms of calories, but it is much higher in fiber and protein.Individuals often use quinoa to substitute rice because it contains all nine essential amino acids, making it a complete protein .Quinoa also supports heart health and has hypoglycemic effects, which help lower blood sugar.4.5 g of total fiber Quinoa is also high in magnesium, a mineral that helps the body make the protein, bone, DNA, and copper needed to produce red blood cells and energy.People can make riced cauliflower by chopping up raw cauliflower either by hand or with a food processor until the texture resembles rice.A 100 g serving of riced cauliflower contains: 24 calories.Riced broccoli People can prepare riced broccoli in the same way as riced cauliflower.Similar to its counterpart, riced broccoli makes an appropriate rice alternative for a person following low carb or low calorie diets.Broccoli has potent antioxidant , anti-inflammatory, and cancer-fighting effects.3.5 g of fiber Broccoli also has 92.5 milligrams (mg) of vitamin C, which supports the immune system.The vegetable is low in calories and carbohydrates and packed with vitamins and minerals.The vegetable, which resembles potatoes, comes from the konjac root, which manufacturers and people convert into rice-shaped grains.A 100 g konjac rice serving provides 10 calories and 5 g of carbohydrate, all dietary fiber.Couscous mainly comprises carbohydrates — a 100 g serving of couscous contains: 378 calories.Because it contains high levels of protein, farro is a valuable dietary addition for those following vegan and vegetarian diets.blood sugar balancing effects A 100 g portion of raw potatoes contains: 74 calories.Sweet potato Sweet potato is another type of tuber that provides carbohydrates, micronutrients, fiber, and minerals.They can help protect against cardiovascular disease and cancer thanks to their antioxidant properties. .

Buttery Mashed Cauliflower

Creamy, buttery Mashed Cauliflower with Garlic, Sour Cream and Parmesan is the low carb side dish of your dreams!With all of the sides appearing on this blog in time for your Thanksgiving planning, many of our readers have been asking for low carb alternatives.Our Mashed Cauliflower Recipe is not only perfect for the holidays, but for any time of the year.After years of trying every diet under the sun, the one recipe I always fall back on in mashed cauliflower.Not for dieting purposes but more so because I LOVE the flavour of them, making them taste very similar to mashed potatoes.Unsalted butter — a preference to give you more control over how salty you want them to taste.Garlic — sautéed in butter first to release flavour into your buttery mash.I drain ours in a colander in my clean kitchen sink and let them sit there while sautéing the garlic in the same pot.Allowing the cooked cauliflower stand before mashing straight away lets it retain heat and continue to steam, so any excess moisture will reabsorb back into it.When you’re finished, give it a good mix through along with your other ingredients — taste test — and season your cauliflower mash with a little extra salt and pepper if needed. .

How to make cauliflower steak

How to make a cauliflower steak.Making a cauliflower steak is simple.Bake for 15 minutes until golden.Slice into steaks, baste with a miso mixture and roast for 15 minutes.Sauté the mushroom heads with onion and vinegar to make a delicious vegetarian steak. .

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