4 Healthy Ways to Substitute Carbs
If you are anything like me you would have over-indulged a little over the summer and now it feels like time for a detox. Having a diet filled with less processed and starchy carbs is one way I like to detox.
Here are 4 nutritious easy ways to substitute some everyday carbs.
1. Cauliflower for rice

 

Ingredients:

1 Cauliflower, florets and stalk roughly chopped
2 tablespoons coconut oil
sea salt and freshly ground pepper

 

Method:

1. Place the cauliflower in a food processor and pulse into tiny, fine pieces that look like rice.

2. Place the coconut oil in a large frying pan over medium heat. Add the cauliflower and lightly cook for 4–6 minutes, or until softened. Season with salt and pepper and serve.

 

Photo credit: Tablespoon.com
2. Cauliflower for a pizza base
Ingredients:
1 medium sized cauliflower
2 organic eggs
¼ cup of sesame seeds or linseeds
2 tablespoons of gluten free flour
¼ cup of pesto (I used another ¼ cup for the topping)
1 clove of garlic, finely chopped
Salt + Pepper

Method:

1. Pre heat the oven to 180C.
2. Wash the cauliflower and cut into cubes. Place into a food processor and blend the cauliflower until it is pureed.
3. Place the cauliflower into a tea towel or milk bag and over the sink squeeze all the water out, put aside.
4. In a bowl add the remainder of the ingredients and combine well.
5. Re squeeze the cauliflower to get any more excess water out and then add to the mixture making sure it is well combined.
6. On a piece of baking paper spread the dough out into an even circle. Try to keep the dough around 1.5 cm’s thick to avoid it from cracking once cooked.
7. Bake the base for 15 minutes and then add the topping of your choice. Place back into the oven for another 15 minutes or until topping is done.
8. Let the pizza cool for 10 minutes before serving.

 

Photo credit: Julia and Libby
3. Kumara for toast
Ingredients:
Orange Kumara
Method:
  • Slice kumara into 5mm slices lengthwise.
  • Bake in oven until crisp, browned and tender or pop into toaster.
  • Top with ingredients of your choice. My personal favourite is avocado with sea salt and freshly ground pepper!
4. Zucchini for Noodles or pasta
Ingredients:
Zucchini
Garlic
Olive oil
Method:
Choose a way to make your zucchini into strips
  • Chefs Knife: Use a sharp chef’s knife to cut long thin strips of zucchini noodles. About 1/4-inch wide or smaller is recommended.
  • Vegetable Peeler: Run a vegetable peeler down the length of the zucchini to create thin ribbons. A Y-peeler works great!
  • Julienne Peeler: Particular julienne peelers that have smaller teeth to create thin strips of vegetable, about 1/8-inch thick, and work well for zucchini noodles.
  • Handheld Spiralizer: Cut both ends off the zucchini and use a twisting motion to create zucchini noodles, just like a big pencil sharpener.
  • Countertop Spiralizer: These handy larger units gives more noodle size and shape options. Cut off both ends, position in the spiralizer, select the cut type and turn the crank. It’s easy to learn how to use a spiralizer, for fast, and curly noodles.Once you have your zucchini into thin strips from your chosen method heat skillet on medium heat with olive oil and garlic for about 30 seconds to create some aroma.  Then add zoodles and saute until tender.
Photo credit: cleananddelicious.com
Reference:
https://www.lesmills.co.nz/featured/recipes/cauliflower-pizza-base/
https://www.nzherald.co.nz/lifestyle/news/article.cfm?c_id=6&objectid=11952183
https://paleoleap.com/10-zoodle-recipes/