Tasty Vegetable Alternatives to Carb - Heavy Foods

Better Body Programme in London - The Better Body Guru

1. Cauliflower Pizza Base


What you’ll need:

2 pounds cauliflower florets - made into rice

1 egg, beaten

1/3 cup soft goat cheese (chevre)

1 teaspoon dried oregano

pinch of salt

Pulse raw cauliflower in a food processor and boil in about an inch of water for 4-5mins. Strain using a fine mesh sieve and (this is the secret) put onto a clean, thin tea towel, twist it up and then squeeze it so all the liquid comes out. Then in a large bowl, mix together the strained cauliflower, beaten egg, goats cheese and herbs and spices (don’t be afraid to use your hands!). Put the ‘dough’ onto baking paper on a tray and bake for 35-40 mins at 200 degrees C.

Now add your toppings and bake for an additional 5-10 minutes until the cheese has melted. Slice and serve immediately!




2. Butternut Squash Lasagne Sheets

Cut in half and remove seeds in the butternut squash. You will need a very sharp knife (as butternut squash’s are notoriously challenging to slice!) Safely, slice each half into half a centimetre thick slices and use these instead of pasta lasagne sheets.

Alternatively, all the major supermarkets are selling ready made butternut squash lasagne sheets, so if you’d rather focus on the delicious mix of lasagne filling (and save time) grab those!



3. Courgetti - Courgette Spaghetti


One medium courgette will serve one person. Using a peeler, spiraliser or similar attachment for a mandoline slicer, cut the courgette into strips. (You could cut the courgette into spaghetti style strips by hand if you wish.)

Cooking it:

The quick and easy way to cook courgetti is in a frying pan, over a medium-high heat, with a splash of oil (courgettes contain lots of water so you don’t need much oil). At this point you can add herbs or spices depending on the dish you’re cooking. Some crushed garlic and ground black pepper stirred through the courgetti is a staple.



4. Cauliflower Rice

Start by removing the leaves from the whole raw cauliflower.

Cut off the base of the root then chop the cauliflower into chunks.

Whiz into fine pieces in a food processor or use a grater.

To cook your cauliflower in the oven, spread out evenly on a large baking tray. Drizzle with olive oil and roast for 12 minutes at 200C/180C fan/gas 6, turning halfway through.

Delicious with curries and casseroles, add peas and herbs or spices to the rice for added flavour.



5. Carrot Noodles

The easiest way to make carrot noodles is to use a spiral slicer. You can insert a variety of veg - sweet potatoes, parsnips, and butternut squash to name but a few, so it’s a useful machine. If you don’t have a spiral slicer, a julienne slicer works well and you can always resort to the common vegetable slicer, which is also a winner. Quick, healthy and low carb!



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