Hello Everyone !!!
Happy Independence Day
This week at DFT we are celebrating Indian Independence day and we are presenting you all mouthwatering dishes in the colour of the flag. To this array I am bringing a spicy cauliflower rice with less oil and literally no carbs !! Does it sound interesting to you all? Then you have to scroll down and read more about this wonderful recipe
The cauliflower rice which I am bringing here is a low carb version of a typical fried rice. This means there is no rice used in this dish , it is a dish entirely made of vegetables and that’s why this dish is called Paleo . A paleo diet is a diet without any grains on top of sugars or processed foods. I have used cauliflower here instead of rice , now you might be thinking how it has been made into rice version . Yes you can do it by blanching and processing the cauliflower coarsely . I have made a spicy version here with a home made chilli sauce . So everything used in this recipe is completely home made , I have not used any store bought sauces in this recipe . So let’s read more about this recipe , how it is being made the nutrition and also more detail about the ingredients
Yield – 500 gms
Recomended Serving Size- 150 gms per person
Serves – 3 to 4 people
Preparation Time – 30 minutes
Cooking Time – 10 minutes
Method – Easy
Author- Parvathy V Nair
Cauliflower – half head
Green Onions (Spring Onions)- 1 stalk
Ginger- 1 teaspoon chopped
Garlic- 2 cloves chopped
Chopped vegetables- one cup I used a mix of carrots, bell peppers, beans and zucchini feel free to use any vegetables except beetroot or potatoes
Chilly paste- 1/2 teaspoon (don’t increase this if you need more spicy add black pepper to it)
Cooking oil – 1 teaspoon
Salt & Pepper- As needed
Vinegar- 1/2 teaspoon
For Chilly Paste
This recipe will make almost half cup , we only need 1/2 teaspoon of this sauce for this recipe . This paste can be stored in fridge for almost 2 weeks
Whole Red Chillies- 5 to 6
Oil- 1/4 cup
Onions – chopped one tablespoon
Garlic – chopped 2 cloves
Vinegar – few drops
Salt – as needed
Raw brown sugar – a pinch
1. First let’s make the chilly sauce . Soak the whole red chillies in hot water for 20 minutes . Then drain and grind this chilly till smooth , use the soaked water to grind it smooth.
2. In a pan add oil which says under chilly paste , when the oil is hot add onion and garlic to it saute it very well . Now bring the flame to medium , add ground red chillies to it and cook it for 5 to 6 minutes . The paste will be cooked and reduced , turn off the flame add all the other ingredients mentioned under chilly paste.
3. Cut cauliflower into florets and keep it aside . In a sauce pan bring some water to boil then add cauliflower to it . Boil it just for 3 to 4 minutes not more than that. . The cauliflower only needed to be cooked just a bit not over cooked . Drain it and keep it aside for few minutes till all the water is being drained
4. In a food processor or mixie take these cooked and cooled cauliflower and pulse it little by little till it is coarse or looks like rice . Please do not add any water to it while pulsing to avoid pureeing .
5. In a pan heat oil add white part of green onions , ginger and garlic to it . While it is sauteed add vegetables and chilly paste to it . Saute it in high heat for 2 or 3 minutes .
6. Then add pulsed cauliflower to it and quickly stir for 2 minutes on high heat . Check for salt and pepper if required add more . Finish by adding the vinegar to it . Garnish with the green part of spring onions and serve hot
Now let’s read more about the highlights of this dish
This is a non starchy vegetable option recomended by American Diabetes Association . One cup raw or 1/2 cup cooked cauliflower consists only 5 grams of carbohydrate in that. Since in this dish I have used only non starchy vegetables you can consume one cup of this dish as a meal but do supplement it with a salad with a low calorie dressing.
According to diabetes care the following is the nutritional information of cauliflower
But again we need to keep in mind thinking this is cauliflower you shouldn’t be eating a huge pile of this dish to fill you up . Moderation and portion control is also very key here
According to Diabetes UK including red chillies in your diet can help reducing high levels of insulin in blood which is an associated condition with type 2 diabetes. If you eat meals which contains chilli regularly there is a high chance of dropping insulin content considerably. Besides capsaicin, chilies contain antioxidants, including vitamin C and carotenoids, which might also help improve insulin regulation. In a 2006 Toronto study it was proved that, injected capsaicin killed the pancreatic pain nerves and the body began producing insulin.(Livestrong.com).
Ginger has been used in several cuisines around the world to spice up or perk up a dish. This has been used in several medicines and also in ayurveda for the treatment of cold , inflammation and arthritis . Recent studies have proved that this beautiful root also helps in lowering the risk of type 2 diabetes. According to researchers from the University of Sydney, Australia, found that ginger can increase uptake of glucose into muscle cells without using insulin, and may therefore assist in the management of high blood sugar levels.
It has been proved that allicin a vital component in garlic helps in lowering the insulin content in the blood. According to eatwell people who ate garlic with their diabetes medications had better control over blood sugar levels and also their cholesterol and triglyceride levels improved too.
To know more about ingredients read here
“I am not a dietitian or nutritionist . My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet”
Now let’s look at this week’s colorful dishes
Vidhya’s Tri color Wheat Dosa
Swati’s Tri Color Oats Dhokla