Looking around it often appears that carbs run the world. No seriously, whether you're gluten intolerant, celiac, or just trying to limit your intake of carbohydrates - carbs are everywhere!
No matter what category you fall into, coming up with carb-replacement food dishes can be challenging. Let me introduce you to a couple easy recipes. You'll notice all of these incorporate the same main carb-replacement: the ever-delicious cauliflower!
1. No Potato Mash
- 1 cauliflower head
- 1/3 cup EVOO
- 1/3 cup cream
- 1/3 cup Romano cheese
- 4 to 6 garlic cloves
- seasoning of choice
Wash and break cauliflower into pieces. Season garlic and place in aluminum foil with the broken cauliflower. Wrap tightly together and bake at 230/450 degrees for 45 to 55 mins.
Remove from oven and place in casserole dish.
Mash to desired texture. Mix in EVOO, cream, and cheese.
Perfect as a side for any lunch or dinner meal.
Nutrition per serving = approximately 287 calories; 9.5g carbs, 3.7g fibre
2. Protein Rich Cauli-Bread
- 1 medium sized cauliflower
- 1/4 cup coconut flour
- 1/3 cup whey/rice protein isolate (or 30 grams coconut flour)
- 1/4 cup cheese, grated
- 1 tsp sea salt
- 1 tsp baking soda
- 1 large egg
- 6 large egg whites
- 1 tsp lemon juice
- 1 tsp finely chopped herb/spices (optional)
Set your oven to 200/400. Put your cauliflower through a food processor until it comes out similarly to rice. Add the remaining ingredients and pulse until smooth. Line your loaf tin with non-stick silicone paper. Pour mixture into loaf tin and smooth the top over. Lower the over temp to 190/375 and bake your bread for 10 minutes. Lower temperature to 180/350 and bake for 50 minutes (until golden). Remove from iron and cool in tin.
Storing: wrapped in foil, in a freezer bag, placed in the fridge.
Nutrition per 2 slice serving = approximately 112 calories, 2.8g fat (1.5 saturated), 8.1g carbohydrates, 15g protein, 2.7g sugar, 3.5g fibre.
3. Cauli-Pep Pizza
One of the most universally shared dishes is none other than pizza. Almost every household/culture/country has some variation of the popular dish, so now it's available to those who are grain-free!
- 1 medium cauliflower
- 2 tbsp heavy cream
- 1 tbsp butter
- 8 pepperoni slices
- 1/4 cup shredded mozzarella
- salt and pepper (tasting purposes)
- 12 pepperoni slices
- 1/2 cup shredded mozzarella cheese
Clean and break cauliflower, placing it into a microwave safe bowl. Add in your cream and butter. Microwave on high, uncovered, for 10 minutes. Stir ingredients to ensure cauliflower is coated with butter + cream. Microwave for another 6 minutes or until tender. Remove from microwave and place into a blender or food processor. Add pepperoni and cheese. Puree until smooth. (Feel free to adjust salt/pepper, and cream/butter amounts to your preference)
Spread puree into an oven safe casserole dish. Cover with 1/2 cup cheese and layer with pepperoni. Bake at 190/375 for 20 minutes.
Substitutions: feel free to make this an even healthier option by replacing your pepperoni with another topping of your choice
Nutrition per serving: Approximately 210 calories, 15g fat, 5g carbs, 10g protein
For more amazing recipes, and I do mean amazing, check out buzzfeed's article:
Have a Strong(her) day!