There are a few Keto basics that are must knows… These handy little tricks and replacements help you to overcome your craving for potatoes, rice or even pasta. You will soon find that these little alternatives actually tastes great and sometimes are even better that its high Carb alternatives.
So here is a few back to basics…
Cauliflower
This is a great alternative for rice. The texture is remarkably almost the same but the bonus is that cauliflower are little powerhouse full of Vitamins and minerals and actually so easy to add to your everyday life.
Cauliflower is very versatile and you are definitely not limited to just rice. Here are some other great uses for Cauliflower.
Cauliflower Pizza Crust
Cauliflower tortillas
Cauli- Mac & Cheese
Cauliflower hummus
Cauliflower Rice Recipe
1 kg (large head) Cauliflower
1 onion, chopped
100 g Butter or Coconut oil
Directions
Using a food processor, pulse the cauliflower until it looks like rice or couscous. If you do not have a a food processor use a cheese grater and grate the cauliflower until it looks like rice.
In a large frying pan, melt the butter or coconut oil and fry the onion until soft . Now add the cauliflower and mix well. Lower the heat and place the lid on. Leave to cook for 5 minutes and stir, replace the lid again and allow to cook for another 5 minutes.
Serve.
This recipe serves +/- 6 people.
Cauliflower Mash
1 kg (large head) Cauliflower
300 ml milk
100 g butter
Salt & pepper to taste
Directions
Steam the cauliflower until very soft. Use a masher or even a stick blender to mash the cauliflower until smooth. Now add in the butter mix and then add in the milk. Mix until smooth.
Season to taste with salt and pepper.
This recipe serves +/- 6 people.
Courgette aka Zucchini
Courgette or also known as Zucchinis are great vegetables and another great keto basics. Not only are they packed with Vitamins and minerals they also rich in Antioxidants.
The highest level of antioxidants are found in the fruit’s skin. This making Zucchini noodles so power full and the good news? There is only 3 grams of carbs per cup – An excellent low carb vegetable!
Zucchini Noodles
400 g large Zucchini
2 teaspoons salt
1 tablespoon coconut oil
Directions
Using a Spiralizer, cut the zucchinis into noodles. (A spiralizer cuts most vegetables into different shapes including thin look a like noodle shapes. very handy to have) You can always cut the Zucchinis by hand into Julienne or use a shredder or peeler.
Now mix the salt into the cut zucchinis and allow this mixture to sit for around 15 – 20 minutes.
Heat the coconut oil in a large frying pan and add the zucchini noodles. Saute them for a few minutes until the are just cooked.
Mix your favorite pasta sauce or use with a Stir fry. they also tastes great just like this.
This recipe serves +/- 2 people.
More great Keto tips?
