Here are my favourite cauliflower substitutes.What is Cauliflower?It’s a super versatile low carb vegetable that works in place of rice or even mashed potatoes.The Best Cauliflower Substitutes.Broccoli can be substituted anywhere you’d normally have cauli.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.So it can be helpful to sprinkle over a little salt and let the zucchini stand a few minutes to remove some of the moisture before using your zucchini ‘rice’ or sliced zucchini.Root Vegetables.For roast cauliflower dishes, diced root vegetables work well as cauliflower substitutes.The other thing with root veg is they tend to be much higher carb than cauliflower.Cabbage won’t work in all cauliflower recipes like cauliflower rice, cauliflower pizza or cauliflower mash.However cooked cabbage can work in other cauliflower recipes.Roast at 220C (430F) for 20-25 minutes or until cauliflower is well browned and tender.Cauliflower ‘Rice’.Delicious Cauliflower Substitutes Flavour Pairings. .

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. .

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. .

10 Minute Healthy Cauliflower Rice

An amazingly healthy twist on takeout fried rice but you can’t even tell the difference.I was shopping at Trader Joe’s the other day and I found a hidden gem that I have never seen before.It’s a seasonal item and apparently they run out of these quickly so I stocked up on 10 of these when I had the chance.If you don’t have access to a Trader Joe’s, you can easily “rice” the cauliflower yourself using a food processor.Not only is it healthy but you don’t have to wait that 20 or 30 minutes for your rice to cook through.1/2 teaspoon sesame seeds Directions: To make the cauliflower rice, pulse cauliflower in the bowl of a food processor until it resembles rice, about 2-3 minutes; set aside.In a small bowl, whisk together soy sauce, sesame oil, ginger and white pepper; set aside.Stir in cauliflower, eggs, green onions and soy sauce mixture.Cook, stirring constantly, until heated through and the cauliflower is tender, about 3-4 minutes. .

Cauliflower Chowder

And to balance out all that veggie goodness, I just had to add some crisp bacon bits because at the end of the day, bacon just makes everything 10000x times better.Cauliflower Chowder Yield: 6 servings prep time: 15 minutes cook time: 30 minutes total time: 45 minutes A creamy, low carb, hearty and wonderfully cozy soup for those chilly nights!2 tablespoons chopped fresh parsley leaves Directions: Heat a large stockpot or Dutch oven over medium heat.Add bacon and cook until brown and crispy, about 6-8 minutes.Add garlic, onion, carrots and celery.Stir in cauliflower and bay leaf.Bring to a boil; reduce heat and simmer until cauliflower are tender, about 12-15 minutes; season with salt and pepper, to taste. .

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. .

Creamy Roasted Cauliflower Soup Recipe

This cauliflower soup recipe will absolutely satisfy your craving for warm, creamy soup—no cheese required.As the temps and leaves have dropped this fall, I’ve had a hankering for warm, creamy soups.This traditional cauliflower soup will go with just about any other fall or winter flavors, including butternut squash, Brussels sprouts, and greens like arugula and kale.Check my recipe notes to learn how to make this soup vegan/dairy free by using cashews instead of butter.Behind that creamy beige exterior, you’ll find loads of irresistible roasted cauliflower flavor.Once your roasted cauliflower is almost done, you’ll sauté onions in a soup pot until tender, then add garlic and vegetable broth.Then, add your roasted cauliflower and simmer the mixture on the stove for about 20 minutes to meld the flavors.Butter is an easy way to add mega creamy, luxurious flavor and texture without any cream (I borrowed this technique from my butternut squash soup).Fortunately, the ingredients used here are fairly soft, so even an inexpensive stand blender should work well (I used my fancy Vitamix, affiliate link).You probably won’t be able to pinpoint them while you’re sipping your soup, but they offer a certain je ne sais quoi factor. .

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