Some people think that following a low carb or ketogenic diet is too difficult to follow especially for the long run but you would be completely wrong if you know how to substitute your favorite foods. Let’s look at some alternative foods that are easy to make and taste virtually the same or better than the high carb choice.
Potatoes: One small to medium potato has a whopping 30g carbs! But what about our beloved mashed potatoes that goes so well with meatloaf? Make mashed potatoes with cauliflower! Simply boil cauliflower for 12-15 minutes until well cooked and drain it well. You can put the cauliflower in a clean dish towel and squeeze until dry. The dryer the cauliflower the better your mashed potatoes will turn out. Mash them with some butter or coconut oil, ¼ cup sour cream (lower carb than milk), salt and pepper. I like to add a little parmesan cheese and garlic for added flavor and my husband actually adds pickle juice and it’s actually really good.
Rice: 100g of white rice has 28g carbs, minimally. White rice is also void of nutrients and is simply starch. Substitute rice for cauliflower. (I love this vegetable!) Simply place cauliflower chunks in a food processor and pulse until broken down into rice-size pieces. Or you can grate the cauliflower instead. Heat some olive oil or coconut oil in a skillet and cook over medium heat until it turns slightly brown (3-5 minutes). Mix in your favorite ingredients that you would normally put in your rice (low carb ingredients of course).
Bread: 2 slices of bread have between 20-25g carbs. I have posted many recipes for low carb, gluten free bread, naan bread and buns. Scroll down on my blog and you will see many recipes or you can simply google low carb almond flour bread or low carb coconut flour bread. Most recipes I have seen have about 1-3 net carbs per serving.
Pizza: 1 large slice of pizza has at least 25g carbs. You can make low carb pizza using yet again, cauliflower! Prepare your cauliflower exactly the same as you do for the rice. Boil the rice for about 5-7 minutes and drain. Wrap the cooked cauliflower in a clean dish towel and squeeze until the cauliflower is dry. Again, the dryer the better. Put in a bowl and add 2 eggs (beaten), ½ cup mozzarella cheese, ¼ cup parmesan cheese, 1 tsp oregano, a little salt and garlic. Mix well. Don’t be afraid to get your hands in there to mix it well. Put on baking tray lined with parchment paper so it doesn’t stick. Press so it looks like a pizza crust. Bake for 20 minutes. Add all of your favorite (low carb) toppings and bake again for another 10 minutes or until browned at the top.
Pasta: 100g of pasta has no less than 25g carbs. Well, this time I cannot give you a cauliflower recipe for pasta but I can recommend some low carb pastas that you can buy in a grocery store or local health food store. While there are many low carb pastas to choose from, I recommend ones that are not made with wheat flour. Some of them could include:
- Miracle Noodles: There are 8 different types of Miracle Noodles (including a rice version) available which all have ZERO carbs and are made out of a water-soluble fiber made from the Konjac plant
- Zucchini pasta: You can buy (or make) zucchini pasta which contains in 1 cup less than 4 total carbs and 1-2g fiber which leaves only 2 net carbs
- Black bean pasta: Made from 92 percent black beans (and 8 percent water), they’re loaded with 25 grams of protein per serving, 17 total carbs and 12g fiber which leaves the net carbs at only 5g!
Add all of your favorite toppings but be careful with spaghetti sauce as it often has added sugar. Used mashed tomatoes or olive oil instead. Add some ground beef, cheese and spices like garlic and oregano and you will be in heaven!
So enjoy your favorite meals without the guilt!