Low Calorie Keto Cauliflower Fried Rice Recipe

Low Calorie Keto Cauliflower Fried Rice Recipe

Low Calorie Cauliflower Fried Rice Recipe

Keto Cauliflower Fried Rice Recipe, Low Calorie, Low Carb – swap the regular starchy white rice in this Asian favourite take out with homemade cauliflower rice. This Keto cauliflower rice is great for a healthy side dish or a light and nutritious meal.

Servings

6

Calories:

114

Ready In:

25 min

Health Score:

8.3/10

Ingredients

  • 2 Tbsp sesame – oil or olive oil, divided 

  • 2 eggs – large, beaten

  • ¼ cup onion diced 

  • 2 cloves garlic 

  • ½ cup peas – frozen would work

    • ½ cup carrots – can use more if you’d like

    • 1 head cauliflower

    • 3 scallionsgreen part only

    • 3 Tbsp soy sauce or tamari

    • 1 tsp sesame seeds

    Step by Step Instructions

    Step 1

    Cut cauliflower into florets. Wash and dry. Place in a food processor (work in batches) and pulse 6-7 times, until the cauliflower gets the texture of couscous. Don’t leave the pieces too big and don’t over process.

    Step 2

    Heat 1 tbsp of the oil in a large skillet over medium heat. Add the beaten eggs, let them cook for 1 minute, then scramble, cook for 1-2 more minutes, then remove and transfer to a plate.

    Step 3

    Add the remaining oil to the skillet. Add the onion and garlic, cook for 2 minutes, stirring frequently, being careful not to burn them. Add the carrot and peas, cook for for 2-3 more minutes.

    Step 4

    Add the cauliflower. Turn the heat to medium-high and cook for 5 more minutes, stirring frequently. Add the soy sauce. Add the eggs. Cook for 1 more minute, then transfer to a bowl. Top with scallions and sesame seeds (optional)

    Hi, I’m Mira! I share simple, mostly low-carb and Keto recipes, that don’t take a lot of time to make and use mostly seasonal, easy to find ingredients. I’m a supporter of healthy eating, but you’ll also find some indulgent treats too.

    Mira

    Owner of Cooking LSL, Cooking LSL

    Banana Blender Brownie Bites

    Banana Blender Brownie Bites

    Banana Blender Brownie Bites

    These brownie bites are quick, easy, and filled with wholesome ingredients. This is the perfect recipe to add to your weekly meal prep so you’ll always have a healthy snack on the go!

    Servings

    24

    Calories:

    77

    Ready In:

    22 min

    Health Score:

    8.6/10

    Ingredients

    • 1 cup old fashioned oats i used, gluten free, old fashioned oats
    • ½ cup almonds raw or roasted
    • 3 bananas overripe  
    • 7 dates pitted and soaked in hot water
      • 1 Tbsp milk i used, almond milk, but any milk you prefer will work
      • ¼ cup cocoa powder 
      • pinch salt

      Step by Step Instructions

      Step 1

      Preheat the oven to 325 and prepare a mini muffin pan by greasing it with cooking spray. If you don’t have a mini muffin pan you can always make these in a 8×8 pan.

      Step 2

      First, if your dates are not soft or fresh and still contain their seeds, slice in half lengthwise, and soak in hot water for 5 minutes.

      Step 3

      Next add your oats and almonds to your high powered blender. Pulse until a meal forms and resembles a grainy flour mixture.

      Step 4

      Toss in your three ripe bananas, dates, milk, cocoa powder, and salt. Blend on high for 2 minutes until mixture is smooth and reaches a batter consistency. Scrape down sides of the blender halfway through.

      Step 5

      Pour batter into each cup filling them until full. These won’t rise too much so it’s fine to fill them until the top line.

      Step 6

      Bake for 12 minutes until muffins are firm. If you’re using an 8×8 baking dish, bake for 25 minutes. Cool muffins on a cooling rack and enjoy! Store these in an airtight container for 1 week, or 2 weeks in the fridge.

      Step 7

      These also freeze well! If you would like to freeze, place muffins in a freezer bag and freeze for up to 3 months. Simply defrost the muffins the day before in the fridge and enjoy the next day.

      Hey there! I’m Kristy. I’m the sweet tooth, photographer and recipe developer behind Radish Roots. Some of my happiest memories were created around a table filled with good food and good people. Here, you’ll find recipes and stories inspired by my life as a foodie and the people I love.

      Kristy Chong

      Recipe Developer behind Radish Roots, Radish Roots

      Peanut Butter Banana Oatmeal

      Peanut Butter Banana Oatmeal

      Peanut Butter Banana Oatmeal

      The ultimate healthy breakfast recipe, this peanut butter banana oatmeal is creamy, voluminous and will keep you full all morning long! Plus it only takes about 10 minutes to make and is vegan + gluten-free.

      Servings

      4

      Calories:

      395

      Ready In:

      15min

      Health Score:

      9.2/10

      Ingredients

      • 1 cup old fashioned oats  
      • 1 banana sliced, save a few for topping
      • 1 tablespoon chia seeds
      • 1 teaspoon cinnamon  
      • pinch sea salt 
        • 3 cups water non-dairy milk or a blend of both
        • 2 tablespoons peanut butter or another type of nut butter

        Step by Step Instructions

        Step 1

        Add ingredients into a pot: Add oats, banana slices, chia seeds, cinnamon and sea salt to a pot. Add water and stir to combine. Heat over medium-high heat for 8-10 minutes or until all the liquid has been absorbed. Be sure to stir the oats several times while cooking to make sure the banana slices melt into the oats and the chia seeds don’t clump. You’ll know the oatmeal is done when all the liquid is absorbed and the oats are thick and fluffy.

        Step 2

        Serve: Portion oats into two bowls and serve with peanut butter, banana slices, and a sprinkle of chia seeds. Add a splash of non-dairy milk and/or maple syrup on top before serving, if desired. 

        I’m a holistic nutritionist, but most days you can find me in the kitchen creating new recipes or doing some sort of workout! The thing I am most passionate about in life is helping others to live healthier and happier lives. I am lucky to connect with and inspire people all around the world. I work with people who are looking for ways to implement simple changes to feel their best selves.

        Brittany Mullins

        Creator of Eating Bird Food

        The Immune System: Our Body’s Defence Force

        The Immune System: Our Body’s Defence Force

        By Azeeza Parker, Registered Dietitian 

        Our immune system is the body’s defence force. It protects us, fights off infection and builds up defenses against common infections. Now, in order for our Defence Force to work effectively, we need to support it with nutrition, a clean environment and hygienic lifestyle practices.

        Food and Nutrients that support our immune system:

         

        Vitamin C: Ways to include it in our meals can be through soups, especially now during the colder months and salads during the warmer months. Adding fruit to water is an easy way to get in Vitamin C and keep hydrated. During cold weather, warm lemon water is also a good alternative to teas & coffee.

        Vitamin A: Mostly known for promoting eyesight, but also needed for cell and tissue growth. Dark green leafy and yellow/orange toned veggies are high in vitamin A. Bonus, they also contain Vitamin C so it’s a win win!

        Vitamin E: This is an important nutrient in protecting the skin, which is not only the largest organ in the body but is the BDF’s first line of defence too! Including vegetable oils, nuts and grains into your meals ensures we’re getting enough vitamin E in.

        Loving our gut is vital in supporting our BDF. The digestive system is in direct contact with the outside world because we eat. The variety of the food in our diet promotes microbiota diversity in our gut. These organisms play a role in protecting us from infections, promote overall wellbeing and support mental health.

        Pairing good hygiene habits such as washing hands, utensils and food with good nutritional habits is important. Creating a safe environment for kids and communities to interact in also strengthens our immune systems.

        Please remember, nutrition supports the body during illness but does not cure it.

        Azeeza strongly believes our relationship with food can benefit all areas of our wellbeing and life. Her areas of focus are preventative and curative health, with an interest in maternal, child and gut wellbeing. She uses her platform to share easy to follow guides and tips on nutrition and to highlight topics that impact our wellbeing in general.

        Azeeza ParkerRegistered Dietitian

        Good vs Bad Fats

        Good vs Bad Fats

        By The Knowit Team 

        We hear about “good” and “bad” fats all the time. But which are which? Read on to know about the different types of fatty acids and how they affect your body, helping you make heart-healthy meal choices.

        Good vs Bad Fats?

        By now we know that mono- and polyunsaturated fatty acids constitute healthier fats for reducing inflammation and keeping our cardiovascular health in check. However, these ‘good fats’ can be cause for concern when heated too high temperatures. The stability of the saturated fats we’re so often warned about may make them a safer option to cook with…

        Monounsaturated Fats:

        Monounsaturated fats are healthy. 🥑  This fat has been linked to decreased risk of heart disease. Examples: avocado, olive oil, olives, canola oil, peanut butter, nuts.

        Polyunsaturated Fats:

        Polyunsaturated fats tend to be healthy. 🍣  This fat contains your omega 3 and omega 6 fatty acids. Your omega 3s are anti-inflammatory and therefore should be consumed in larger amounts than your omega 6 sources, as omega 6s are pro-inflammatory (both are important, but in different amounts). Examples of Omega 3 sources: oily fish (salmon, mackerel, herring, sardines, pilchards), flaxseeds, walnuts, canola oil, eggs. Examples of Omega 6 sources: sunflower oil, margarine, sesame oil, soya bean oil.

        Saturated Fats:

        Saturated fat in excess is unhealthy. 🥓  This fat is mainly found in animal products, but as we’ve shown in previous posts in plant-based ones too. A high intake of saturated fat is linked to an increased risk of strokes and heart diseases. Examples: fatty cuts of beef, pork & lamb, chicken skin, full fat/cream dairy products, coconut oil, palm oil, lard, cocoa butter, butter, cheese, ice cream, chocolate.

        Trans Fats:

        Trans fat is unhealthy. 🍩 This fat is found in most processed products. A high intake of trans fats leads to an increase in bad (LDL) cholesterol and a decrease in good (HDL) cholesterol, which can lead to an increased risk of heart disease. Trans fat should be avoided as much as possible (WHO recommends trans fat make up <1% of the total energy in our diets). Examples: Baked goods (biscuits, cookies, pies, cakes, doughnuts etc.), coffee creamer, fast foods, fried foods, chips.

        So what’s the verdict?


         ⚖️  A healthy diet can contain all these fats but should preference unsaturated fats (in their raw forms and recommended amounts, respectively) and limit saturated and trans fats. This is done with convenience on our site where you can view the DV% of your specified serving of a product to know how close you are to your daily recommendation or limit.

        Why Carbs aren’t the Enemy

        Why Carbs aren’t the Enemy

        By Jessica Nathan, Registered Dietitian 

        Low carb diets have become more popular over the years, but are carbs really as bad as they’ve been made out to be?

        Why Carbs aren’t the enemy

         

        Energy Source:

        Carbohydrates provide our bodies with energy to get through our day. Our brain also uses carbohydrates as its primary energy source, so cutting out carbs will leave us feeling tired, give us headaches and leave us feeling moody.

        Nourishing Nutrients:

        Low carb diets often exclude fruits and starchy vegetables like potatoes and pumpkin. By excluding these foods, we eliminate important nutrients. Don’t forget that fruits and vegetables contain carbohydrates and should not be excluded from your diet.

        Source of Fibre:

        Some carbohydrates such as fruit, vegetables, legumes and whole grain prevent constipation and haemorrhoids. A diet high in fibre reduces your risk of colon cancer.

        Build Muscle:

        If you restrict carbohydrates too much, your body will break down protein to use as energy. If your body uses protein as an energy source, then it cannot be used for other functions, like building a healthy immune system. The body uses carbs and protein to build muscle.

        Mood Boosting:

        Serotonin, a hormone that helps to boost our mood is made from an amino acid called tryptophan, together with certain B vitamins. Eating carbohydrates increases your tryptophan levels and in turn, serotonin levels, which helps to boost your mood. Opt for whole grains, fruits, vegetables and legumes as carbohydrate sources.

        If you are thinking about following a low carbohydrate diet, first assess why you want to do this and always speak to a dietitian if you are considering lowering your carbohydrate intake. Carbs aren’t the enemy and definitely should be included in a healthy diet.

        I’m Jessica, a registered dietitian at Go Grow Glow. I became a dietitian to help individuals develop a healthy relationship with food. Growing up, I struggled with disordered eating, which drove me into researching how to find a healthy and sustainable way of eating. I strive to see individuals have a healthy relationship with food without depriving themselves. I love to see individuals become their best selves and I love to empower them to take control of their health.

        Jessica Nathan

        Registered Dietitian

        Eating for a Better Sleep

        Eating for a Better Sleep

         

        By Ayesha Moolla, Registered Dietitian 

        Have you woken up in the morning after a restless sleep and then struggle throughout the day? Do you promise yourself that you would go to bed earlier the next day? Sleep is your body’s time to rest and recover. Sleep deprivation can lead to overeating, weight gain and increased sugar cravings.

        Eating For a Better Sleep

         

        Sleep deprivation can negatively affect hormones, which can have an impact on appetite regulation. Your body has two hormones that regulate appetite: ghrelin (a hunger stimulating hormone) and leptin (an appetite suppressing hormone). Low leptin and high ghrelin increases appetite, which promotes poor diet habits and can lead to weight gain. At the same time, your body secretes more stress hormones (such as cortisol), which keep you awake and makes it more difficult for insulin to work effectively. This leads to excessive amounts of glucose in the bloodstream, which could increase your risk of developing type 2 diabetes.

        Here are tips to improve your diet for a better sleep:

        Eat Breakfast:

        Eating a healthy breakfast with protein and fibre, within an hour after waking, will help keep you satiated and provide you with an energy boost for the day.

        Don’t skip meals:

        Include regular meals and snacks throughout the day to keep your body fuelled and maintain your energy levels.

        Watch our for coffee:

        Caffeine can take six to eight hours to fully metabolize. Rather enjoy your coffee during the day.

        Make smart choices for evening meal/snacks:

        Avoid sugary, fatty, spicy or acidic foods in late night snacks, these foods can promote reflux and indigestion, therefore making it difficult to fall asleep.

        Also, be careful of foods that are higher on the glycaemic index (refined carbohydrates) such as sugary drinks or white bread, as they break down quicker, leading to spikes in energy, which have an impact on sleep. Rather choose complex carbohydrates as evening snacks.

        Add foods for a better sleep:

        Add tryptophan (fish) to assist with serotonin production, melatonin (dairy/cherries) to make you sleepy, potassium (banana) and magnesium (almonds/cashew/avocado) to help with muscle relaxation.

        Healthy evening snacks include:

           • Peanut butter on whole grain bread

           • Cheese on whole grain crackers

           • Almonds

           • Bananas

           • Yoghurt

        I’m Ayesha Moolla, a Registered Dietitian. I am passionate about creating healthy, sustainable relationships with food by empowering you with evidence based nutrition information tailored to your personal needs to achieve optimal health. I believe the food you eat should make you happy. My areas of interest include paediatrics, lifestyle diseases, gut health and allergies.

        Ayesha Moolla

        Registered Dietitian

        Recipe: Crunchy Mexican Bean Bowl with Rice

        Recipe: Crunchy Mexican Bean Bowl with Rice

        Crunchy Mexican Bean Bowl with Rice

        This vegetarian dish is easy to make and so comforting on a cold Winter’s night. The beans are delightfully spicy and are topped with a satisfying, crunchy freshness. Enjoy!
        Prep Time10 mins
        Active Time25 mins
        Total Time35 mins
        Course: Main Course
        Cuisine: Mexican
        Yield: 4 people
        Calories: 800kcal
        Author: Heather Parry

        Materials

        For the beans

        • 3 tablespoon vegetable oil
        • 1/2 red onion diced
        • 1 carrot peeled and grated
        • 1 red/yellow pepper roughly chopped
        • 1 clove garlic minced
        • 1-2 fresh red or green chilli finely chopped (optional)
        • 1 teaspoon ground cumin
        • 1/2 teaspoon ground coriander
        • 1/2 teaspoon cayenne pepper
        • 2 teaspoon smoked paprika
        • 1 teaspoon dried oregano
        • 1 400g tin red kidney beans drained and rinsed
        • 1 400g tin chopped tomatoes
        • 2 tablespoon tomato paste
        • 1 cup water
        • 2 tablespoon fresh coriander chopped
        • 1/2 teaspoon salt or more to taste

        For the rice

        • 1 cup uncooked basmati rice
        • 1 1/2 cups water

        For the toppings:

        • 1 cup red cabbage finely sliced
        • 1 tablespoon apple cider vinegar
        • 1 tablespoon olive oil
        • 1/4 tsp salt
        • 1 ripe avocado cubed
        • 4 tablespoons smooth cottage cheese optional
        • 4 tablespoons mature cheddar grated (optional)
        • 1 handful fresh coriander picked

        Instructions

        Steps

        • In a medium pot, add onions and vegetable oil. Fry on a medium heat until the onions start to get soft and translucent.
          2. Add the carrot, pepper, garlic, chilli and spices. Let this cook for 3 minutes or until everything starts to soften.
          3. Add the kidney beans, tinned tomatoes, tomato paste, water and coriander. Bring the pot to boil then turn down to a low-medium heat and simmer for 15-20 minutes, or until the water has been absorbed and all the flavours are coming together. Check the seasoning, add more salt if needed.
          4. While the beans are cooking, start the rice. Place the rice and water in a medium pot and bring to a simmer. Cover with a tight lid and turn down to a low heat, cook for 12 minutes and do not remove the lid. Check to see if all the water has been absorbed then remove from heat and leave for 5 minutes.
          5. Prepare the toppings. Dress the red cabbage with apple cider vinegar, olive oil and salt. Let this sit for 5 minutes to marinate.
          6. Divide the rice and beans between four bowls and top with a little red cabbage, avocado, cheddar, a dollop of cottage cheese and a few sprigs of coriander.

        Notes

        Swap basmati rice for brown rice if you prefer. Instead of serving the beans with rice, use them as a filling in a tortilla along with all the toppings. Make it vegan by leaving off the cheddar and cottage cheese.
        Heather Parry

        Heather Parry

        Chef

        Heather is a qualified Chef with years of experience. Her love for cooking started at a young age and is infectious! She loves to play in the kitchen with local ingredients, trying new and exciting flavours and textures. A meal can be simple comfort food or gourmet goodness, but what is most important is that it is delicious, and made with love.

        Should I Drink Lemon Water?

        Should I Drink Lemon Water?

        By Jessica Nathan, Registered Dietitian 

        Many people swear by lemon water in the morning, but is it really as good for you as we’ve been told? Let’s take a look at the pros and cons of lemon water.

        Should I Drink Lemon Water?

         

        Pro’s:

        • It is a source of vitamin C

        May help support healthy skin, if consumed in conjunction with a diet rich in vitamin C

        • Lemon juice has a high concentration of citric acid, which helps to increase iron absorption of foods.

        • Regular intake of vitamin C rich foods can reduce the duration and severity of colds and flu. However, this is when individuals consume 1000-2000mg of vitamin C per day. The juice from one lemon provides roughly 18mg of vitamin C, so one would need to ensure that you are also eating a diet rich in vitamin C, as one would not be able to drink 55 glasses of lemon water per day

        • Vitamin C has been shown to prevent oxidative damage and in turn, aid in cancer prevention. However, we would need to have many glasses of lemon water a day to reap any benefits.

        • Lemon water can prevent dehydration, just like plain water

        Con’s:

        • Citric acid in lemons can damage our tooth enamel and make us more prone to cavities.

        • Lemon water can worsen oral ulcers and may lead to you developing more

        Bottom Line:

        Lemon water has many health claims, but too much of anything isn’t always healthy. You should drink lemon water if you enjoy the taste of it- but don’t drink it to reap any health benefits. Also, be careful not to drink too many glasses of lemon water in a day, as this can lead to some negative effects. Always eat a balanced healthy diet, as lemon water won’t cure all of your ailments.

         

        I’m Jessica, a registered dietitian at Go Grow Glow. I became a dietitian to help individuals develop a healthy relationship with food. Growing up, I struggled with disordered eating, which drove me into researching how to find a healthy and sustainable way of eating. I strive to see individuals have a healthy relationship with food without depriving themselves. I love to see individuals become their best selves and I love to empower them to take control of their health.

        Jessica Nathan

        Registered Dietitian

        One Pan Balsamic Chicken and Veggies

        One Pan Balsamic Chicken and Veggies

        One Pan Balsamic Chicken and Veggies

        Say hello to one of the EASIEST dinners ever: ONE PAN Balsamic Chicken and Veggies. It’s low on prep time, has few ingredients, and is huge on flavor (while conveniently being super healthy)! There’s a 2-ingredient balsamic glaze which triples as first: a marinade, second: a sauce for cooking, and third: a dipping sauce. This is how I think every dinner should be made ?. Whisk two ingredients together and use that base three times.

        Servings

        4

        Calories:

        358

        Glycemic Index:

        38 (Low)

        Ready In:

        20 min

        Health Score:

        9/10

        Glycemic Load:

        6 (Low)

        About this Recipe

        By: Chelsea Lords

        Sweet Balsamic chicken and veggies made in one pan. A little bit of marinating time and then ten minute prep and twenty minute cooking time — this meal is efficient, healthy, and simple to make!

        Ingredients

        • 6 Tbsp balsamic vinegar
        • ½ cup zesty italian dressing
        • 450g chicken tenders
        • 2 heads broccoli
        • 120g baby carrots
        • 0.5 pint cherry tomatoes
        • 1 tsp Italian seasoning
        • 3 Tbsp olive oil
        • ½ tsp garlic powder
        • fresh parsley
        • 1 tsp salt
        • 1/2 tsp black pepper

        Knowit Nutrition

        In 1 serving:

        Step by Step Instructions

        Step 1

        Preheat the oven to 400 degrees F. Spray a large tray with nonstick spray (line with parchment paper if you tray isn’t already nonstick or the balsamic + Italian mixture will stick to it) and set aside.

         

        Step 2

        Whisk together the balsamic vinegar and zesty Italian dressing.

        Step 3

        Trim the tenderloins of fat and undesired parts. Alternatively cut the breasts into small 1/4-1/2 inch thick pieces (resemble the size of the tenders in the picture/video)

        Step 4

        Place 1/3 cup of the balsamic + Italian mixture in a large bag and add the chicken tenders. Coat and place in the fridge to marinate for at least 30 minutes and up to 6 hours.

        Step 5

        Serve taco mixture inside tortillas, topped with coriander, avocado and fresh squeezed lime.Chop the broccoli into small pieces. Slice the baby carrots in half.

        Step 6

        Place broccoli + carrots on the prepared tray with the cherry tomatoes (like your tomatoes LESS roasted? Toss in after 5-10 minutes of the broccoli and carrots being cooked. Otherwise they are ultra tender!), Italian seasoning, olive oil, garlic powder, and add some seasoned salt and pepper to taste.

          Step 7

          Roast the veggies for 10-15 minutes.

          Step 8

          Remove from the oven and flip around. Section the veggies to each side of the tray (see video) and place the chicken tenders (discard marinade) in the center. Brush 1/3 cup of the balsamic + Italian mixture over the chicken.

          Step 9
          Return to the oven and cook for another 7-15 minutes depending on the size of your chicken. Be careful to monitor the chicken so you don’t overcook it. The cooking time will largely vary based on the size of your chicken. See the last paragraph of text for more direction on how to cook this meal so everything is done at the same time.
          Step 10

          Serve the chicken and veggies with the remaining Balsamic + Italian mixture. Top with freshly chopped parsley if desired.

          Step 10

          Great served over rice or quinoa!