Three Ways with Cauliflower Rice

Rice has always been part of our everyday meals. Our main meals are almost always paired with steamed rice. Most of our snack items are also rice-based like steamed rice cakes (puto, kutsinta, biko, kalamay etc.) or rice porridges (champorado, ginataang mais etc). Since our change to LCHF lifestyle, I had to find a replacement for rice or else I don’t think I would ever succeed in it.

There are plenty of recipes for cauli-rice online and the instruction is fairly simple – just steam/microwave grated cauliflower, add salt (and butter for added flavour) and its done! Following that procedure, I find it still having a sulfuric smell which I don’t like. To lessen the odor, I change water twice when I microwave it. Then I stir fry it in oil with garlic & salt until its cooked. Some nutrients may be washed off but I’m trying to make it as similar to the rice taste we grew up eating.

From the basic cauli-rice, we also make two other variations at home – Yang Chow Cauli-Rice and Masala Cauli-Rice.  Yang Chow Fried Cauli-rice is what we usually see in Chinese Restaurants. It has scrambled eggs, mixed vegetables, some type of meat & soy sauce.  Masala Cauli-Rice, on the otherhand, is full of Indian spices.

Cauliflower rice lasts us around 5 days. Serving size is 1/2 cup. We store store cauli-rice in airtight containera. I keep half in the fridge and the other half in the freezer.

Cauliflower Rice

Ingredients

1 big head of cauliflower
2 cloves garlic, minced
1 tbsp coconut oil
Salt to taste

Procedure

Grate cauliflower head into grainy bits. If using food processor, cut the head into small florets before processing. Transfer grated cauliflower into a microwaveable container.

Add 1 cup water, cover and microwave on high for 3 minutes. Drain. Repeat this process again. Set aside.

Heat 2 tablespoons coconut oil. Saute minced garlic until soft. Add grated cauliflower and stir/mix. Season with salt and pepper according to your taste. Continue sauteing until cooked between 5 – 10 minutes.

Yields 6 to 8 cups depending on the size of the cauliflower

Serve hot.


Yang Chow Fried Cauli-Rice

Ingredients:

2 teaspoons cooking oil
1 small onion, chopped
3 cups cooked cauli-rice
1 cup frozen mixed vegetables
1 large egg
1 tablespoon soy sauce
salt & pepper to taste

Procedure:

In a non-stck pan, saute onion in oil under medium heat. Add in cauli rice and mixed vegetables. Stir until combined & mixed vegetables are soft.

Make a well in the center of the rice and pour in egg. Stir continously until egg is cooked and mixed well with the rice. Add soy sauce & season with salt and pepper. Continue mixing until cooked & dry.

Serve hot!


 

Masala Cauli-Rice

Ingredients

2 teaspoons cooking oil
1 small onion, chopped
1/4 teaspoon black mustard seeds
1/4 teaspoon cumin seeds
1/4 teaspoon fenugreek
1/4 teaspoon chili flakes
1/2 teaspoon garam masala
1/2 teaspoon ground coriander
1/2 teaspoon ground tumeric
1/2 teaspoon ground cumin
3 cups cooked cauli-rice
salt & pepper to taste

Procedure:

Heat up non-stick frying pan at medium setting. Saute onion until soft & transluscent. Add all the spices and continue to saute until fragrant. Add the cauli-rice and stir until spices are evenly combined and the cauli-rice is dry.

Serve hot!

 

 

Veggie Pizza (Low Carb, Keto)

My love affair with anything fastfood & greasy & potato-ey & sweet is the bane of my low carb lifestyle. Since starting low carb, sometimes I would bite a tip of my kids pizza (naughty!) or nibble a bit of fries, stop myself and then chew on a broccoli.. argh! Get the picture?!

We have pizza day once a fortnight. We’ll order 3 value pizzas at Domino’s after our grocery shop and have that for lunch. If you read my last post, you’ll know I do a week’s worth of meal prep on a Sunday & this lunch treat helps keep my stress level down.

I still want to keep to our family pizza tradition but fit it to our new lifestyle. My solution.. make the pizza low carb! Yes!!!!

I found lots of low carb versions of pizza crust using fathead dough & cauliflower crust, you might have seen & tried some too. But in this recipe, I used broccoli for several reasons..

  • aesthetic appeal         Ooh green crust! Cool!
  • substitution                 It’s most similar to cauliflower
  • economical                 Thats what I have left in the fridge (cauliflower was used for our cauli-rice)

When I made the crust, I added psyllium husk powder as I find the dough too wet & sticky. It absorbed most of the liquid so the dough was much easier to handle.

I pre-baked my broccoli crust in a small roasting dish lined with baking paper. I just spread the dough up to the edges & presssed so its even & flat.

Once cooked & cooled a bit, I transferred it onto a baking sheet, added the toppings & baked it until the cheese melted.

Just a piece of advise, if you find sudden cravings for your comfort food, have a teeny, tiny nibble (for me personally, it satisfies my craving & it goes away) and don’t feel guilty about it. Then make a low carb version of it so you can enjoy it wholeheartedly minus the guilt. I hope that helps.

What other toppings do you add on your pizza? I would love to hear ideas from you. If you have any other questions, tips or suggestions leave a comment below or send me an email & I’ll get back to you as soon as I can.

Have a great day & enjoy a slice!


For the Broccoli Crust:

1 broccoli head (150-200 grams)
1/2 cup shredded mozzarella
2 tablespoons grated parmesan
2 tablespoons psyllium husk powder
1 large egg

Procedure:

Preheat oven to 180C.

Grate broccoli head into grainy bits. If you’re using food processor, cut into small florets before processing.

Transfer grated broccoli into a microwaveable container. Add 1/4 cup water, cover and microwave on high for 3 minutes. Drain as much liquid off as possible.

Combine broccoli, mozzarella, parmesan & psyllium husk powder in a mixing bowl. Add egg and mix well. Allow to rest for 5 minutes. The mixture will be drier (still sticky) and can be formed to a ball.

Transfer broccoli ball on a baking tray lined with baking paper. Flatten and form into your desired shape (round, square, rectangle).

Bake in the oven for 10-15 minutes. Remove from oven, set aside & allow to cool.

For the Pizza Toppings:

2 tablespoons tomato paste
1 teaspoon dry mixed herbs, Italian herbs
Dash of Salt & Pepper
1 – 1 ½ cups grated cheese (combination of mozzarella, tasty cheddar & parmesan)
70 grams mushrooms, sliced
1 tomato, diced
1/2 red onion, cut into rings

Procedure:

Spread tomato paste evenly on the broccoli crust. Sprinkle dry mixed herbs evenly and season with salt & pepper.

Top with grated cheese, mushrooms, tomato and onion rings.

Return in the oven and bake for 10 minutes or until cheese has melted.

Serve piping hot!🍕

Good for 2 servings

1 Week Low Carb, Ketogenic Meal Plan

Good day! I have here a low carb meal plan plus grocery list for you to try at home so you need not worry about what to prepare and eat for the rest of the week.

Before I go further let me share what ketogenic & low carb diets are all about.

Ketogenic diet basically restricts the carbohydrate intake to less than 20 grams net carbs per day. This is to make the body undergo ketosis wherein fat is used up as the main energy source instead of carbohydrates.

LCHF diet is also carbohydrate restricted but the carb allowance per day is between 30 to 50 grams or even up to 100 grams. This diet counts total carbs (fiber+sugar) instead of net carbs (sugar only) and includes more fruits or vegetables varieties.

Both diets/lifestyle avoid sugar, sugary products, rice, grains, bread, starchy vegetables and most fruits. Both diets have high fat consumption to compensate for the carb restriction but still ensuring that your daily energy requirement is maintained. It also let you have that feeling of fullness so you don’t feel hungry in between meals.

Now, going back to the meal plan:

I try to include easy cook meals that uses minimal ingredients but still packed with flavour. You only need to cook twice per day – your bacon & eggs for breakfast and your dinner which will also be your lunch for the next day.

Each low carb recipe makes 4 servings, so it’s good for 2 persons. You can share it with your Low Carb Buddy, with your partner, mate or bestie. You can also keep the meat in the freezer and have it for another week (you just need to buy fresh veggies on your next shop).

You can start any day of the week but make sure you have plenty of time on Day 1. You need time to do your grocery, pre-prep & store meal ingredients on that day.

Sunday (or your Day 1) is meal preparation day. I put ready roasted deli chicken on the menu. In case you got tired from all the slicing, chopping, bagging & storing, at the end of the day, you already have a ready made hot meal for you. Of course you can always make it from scratch, everything is up to you.

Here is a guide to follow to succeed in this challenge:

Meal Prep on Sunday (or Day 1)

  • Prepare everything that needs to be sliced, marinated & stored in 1 day. Keep in freezer and remember to thaw out in fridge 1 day before actual cooking day. This will help you save time and ensure you won’t go hungry or get tempted to eat carb rich food.
  • Slice & marinade your chicken & pork. Store in freezer.
  • Season and crumb your fish in coconut flour, egg & dessicated coconut. Store in fridge if you’re cooking it on Monday (or Day2)
  • Make your burger patties. Store in freezer.
  • You can also bake bacon one time & store in fridge in an airtight container.

Salads and Snacks to Go

  • Portion out your salad greens, nuts, cheese, celery & cucumber sticks for the week
  • Store in fridge/pantry & just grab & go in the morning

Dinner tonight is Lunch tomorrow

  • Don’t forget to portion out your lunch after cooking.
  • Cool down, store in your fave lunch box & store in fridge ready for tomorrow.
  • Saves up time & energy & money (no excuse for take-aways)

Switching meals is OK

  • You can switch meals any day, you can even mix and match the vegetable sides, if you feel like it.
  • Or if you notice that the vegetables are already looking a bit limp or sad in the fridge, go ahead and use it first.

Don’t forget your Leftovers

  • If you have leftovers, store it in the fridge in an air-tight container. Label with the recipe name & date prepared. It’s good for at most 3 days in the fridge.
  • You can schedule a leftover day midweek. That means you don’t need to cook for a day & your weekly meal is now stretched for 8 days.
  • You can also try to stir-fry the leftover vegetables at the end of the week. You might discover a new recipe you can add to your meals.

——

Remember to stick to these guideline & you’re one step ahead of your health & wellness &/or your weight loss goals.

If you tried the meal plan for a week, don’t forget to leave a comment or email me on how it went for you. Also if you have any questions, tips or suggestions, please I would love to hear it. For sure, it will help others trying out the Low Carb Lifestyle as well.

Along with the meal plan, I have included a grocery list for you to refer to when you go out shopping. Just remember to check your fridge, freezer & pantry first for things you already have. It’ll save you money & storage space as well.

Nearly all the recipes in this meal plan are can be found in my site. Just click on the links below. If you have any questions, comment below or email me & I’ll get back to you as soon as I can.

Happy shopping & enjoy your meals!

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1 Week Meal Plan

Breakfast

Everyday Bacon & Eggs (cooked your way)

Lunch / Dinner (Dinner tonight will be Lunch tomorrow)

Sunday (Dinner) Roasted Chicken with Easy Garden Salad

Monday Crumbed Fish Fillet and Coleslaw

Tuesday Pan Grilled Sriracha Chicken & Beansprouts

Wednesday Pan Fried Porkchops with Buttered Green Beans

Thursday Thai Style Pan Grilled Chicken with Broccoli Stir-fry

Friday Low Carb Cheeseburger with Easy Garden Salad

Saturday Chicken Adobo with Egg & Tomato Salad

Drinks & Snacks

Coffee, Tea & Water • 1/4 cup roasted nuts • 2 portions sliced cheese • celery & cucumber Sticks

Grocery List

Meat/ Poultry/ Fish/ Egg

1 whole Roasted Chicken • 600 grams Fish Fillet • 500 grams Streaky Bacon

1 tray Eggs (30 pcs) • 1.2 kg Boneless Chicken Thighs • 1kg thin sliced Porkchops

600 grams Beef Mince • 750 grams Bone-in Chicken Thighs

Produce

2 Lettuce Heads • 1 large bag of Salad Greens • 2-3 telegraph cucumbers • 8- 10 tomatoes

5 Onions • 1 head of Cabbage • 1-2 pieces carrots • 1 bag beansprouts • 4 garlic heads • 2 lemons

600g GreenBeans • 1 bundle Coriander Leaves • 4 Broccoli • 1 whole celery (or celery sticks)

Pantry Items

Apple Cider Vinegar • Cooking Oil (i still use rice bran oil) • Sriracha Sauce • Fish Sauce

Soy Sauce • Oyster Sauce • Char Siu Sauce • Olive Oil • Roasted nuts (almonds, peanuts)

Gherkins/pickles • Coconut Flour • Desiccated Coconut

Fridge Items

Butter • Salad Dressing (of your choice) • Mayonnaise • Cheese Slices • Milk (for your coffee/tea)

Herbs & Spices

Bayleaf • Coriander, Dry • Broth Cubes • Turmeric • Salt • Pepper • Chili Flakes

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Thai Style Pan-Grilled Chicken & Broccoli Stir-fry

A simple low carb meal that is packed with flavour. It’s a regular in our menu cycle because it’s easy to make, just needs a few ingredients and tastes close to home (it’s the fish sauce!).

I got the inspiration for the chicken marinade from a food video facebook post made by Marion Grasby. I just wrote down the marinade ingredients on paper but I couldn’t remember what was the recipe name. Oops! Sorry!

I made some adjustments by adding in olive oil, ommitting the sugar (although I was truly tempted not to as it helps balance the flavour) and then adding coriander leaves for extra freshness (I learned to love fresh coriander when we moved here).

This chicken recipe can be paired with any vegetable side but we usually have it with broccoli stir-fry and cauliflower rice.

What other vegetable side dish do you think will go well with the chicken?

Enjoy!

Ingredients:

For the Chicken Marinade:
600 grams Boneless Skinless Chicken Thighs
2 tablespoons Olive Oil
2 tablespoons Fish Sauce
2 cloves Garlic, minced
½ tsp Turmeric Powder
¼ tsp Cracked Pepper
2 tbsp Fresh Coriander, chopped

For the Broccoli Stir-fry:
4 broccoli heads, cut into florets
3 cloves garlic, minced
2 tbsp butter
Salt & Pepper, to taste

Procedure:

Trim and flatten chicken thighs so it will cook evenly on the pan.

In a bowl, combine olive oil, fish sauce, minced garlic, turmeric, cracked pepper and chopped fresh coriander. Add in the chicken thighs and marinade for at least 20 minutes (Better if overnight).

Steam broccoli florets in the microwave for 3 minutes. Set aside.

Heat non-stick pan up to medium heat. Pan grill chicken thighs 5 minutes each side or until cooked. Remove from pan and cover in tinfoil. Set aside.

On the same pan, add butter and saute garlic. Add in steamed broccoli florets and saute for about 3 minutes. Season salt with pepper.

Top with more fried garlic & coriander leaves.

Serves 4

Pan Fried Pork Chops & Buttered Green Beans

This savoury pork dish is quick and easy to prepare. It is complemented well with the crunchy green beans and its garlic-lemon butter sauce. It uses just one pan so clean up is just as fast.

The porkchops are marinated in a small amount of char siu sauce. Char siu sauce or chinese barbeque sauce has a sweet & savoury flavour with a hint of 5-spice powder. It contains about 12g sugar per 1 tablespoon so I tried to add just enough sauce to have the distinct Chinese BBQ Pork flavour & colour in the porkchops.

I hope you like the recipe as much as we do.  Enjoy!

 


Ingredients:

For the Char Siu Porkchops
4 thinly sliced porkchops
1 tablespoon char siu sauce (or just salt & pepper)
1 tablespoon butter, for frying

for the Garlicky Green Beans
1 tablespoon butter
2 cloves garlic, minced
300 grams beans
1 teaspoon lemon juice
Cracked pepper to taste

Procedure:

Make 2-3 cuts on the fatty side of the porkchops (the cuts help retain flat shape while frying). Marinade in char siu sauce for at least 20 minutes. ( I placed char siu sauce and porkchops in a freezer bag, sealed it & massaged the sauce to evenly coat the pork with just a small amount of sauce)

Heat non-stick pan up to medium heat. Pan grill porkchops 4 to 5 minutes each side or until cooked Remove from pan and cover in tinfoil. Set aside.

On the same pan, add more butter and saute garlic.  Add in beans and lemon juice and saute for about 5 minutes. Make sure beans are coated in butter well.  Sprinkle parsley & season with pepper.

Serves 2.

Low Carb Cheese Burger

This Low Carb Cheeseburger is simple yet super delish! Enjoy having it sandwiched between a bun (it’s low carb), wrapped in lettuce or sitting on a bed of salad. It’s up to you.

I am a fastfood person. I find comfort in eating burgers and fries when we eat out. When we changed into the LCHF lifesyle, I made sure I find ways to make sure I can still eat my favourite food. Subtle changes like removing the buns & replacing fries into vegetable salad, actually made it healthier and I don’t feel deprived. For me, this is a surefire way to become successful in changing to a new eating lifestyle.

This meat patty recipe is very versatile. It can also be used to make hamburger steak (salisbury steak) & meatballs for pasta dishes. The buns I used is made from coconut flour so its absolutely low carb. It’s soft and chewy and also very easy to make.

Although I only put the basics on my burger, I would love to know what other toppings do you add on yours to take it to the next level.

Enjoy!


Ingredients:

Meat Patties (makes 6)
750 grams beef mince (substitute with chicken mince or pork mince)
2 medium onions, chopped finely
2 whole eggs
2 tablespoons coconut flour
1 teaspoon salt
½ teaspoon pepper
2 tablespoons butter, for frying
Procedure:

In a large bowl, combine all ingredients together except the butter. Mix gently by hand until well combined. Divide equally into 6 and form into balls. Flatten until its about 8cm diameter. Press the center of the each patty to make a small dent, this will help to make the patty stay flat when cooked. Set aside.

Heat small frying pan (or a griddle pan) to medium heat. Once pan is hot enough drop about 1 teaspoon butter in the center and place one patty on top. Press the patty (but not too hard) for about 10 seconds to sear. Allow to fry/grill 5 minutes each side.

Remove cooked patty, place on a plate and cover with tinfoil. Set Aside.

Cook the rest following the procedure but make sure you scrape the bits & wipe the oil off the pan before frying up the next patty.

To assemble the Low Carb Cheeseburger you need:

6 low carb buns
6 meat patties
6 cheese slices
6 tablespoons mayonnaise

Slice Low Carb Buns across & toast for 2-3 minutes. Pile up the rest of the ingredients – meat patty, cheese, mayonnaise & 2-3 pickles on each burger.

Serve with Easy Garden Salad on the side.