Tag: healthy

Every Day Cauliflower Rice

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If you’re afraid to try cauliflower rice, if plain cauliflower rice has had a funny taste, or if you simply want to add more veggies to your diet, then try this one out! I use this cauliflower rice for any dish that I used to serve with plain rice.

Tips:
1. Avoid the urge to overcook the cauliflower rice. You’re looking for al-dente so that it retains a rice-like texture. Overcooking it will result in mushy watery rice. You can salvage this as cauliflower mash, but we will get to that later 🙂
2. You can use fresh cauliflower, but I love the versatility and bite of frozen cauliflower rice. Plus, it’s frozen, so no fear of letting it go bad. I use Itella brand riced cauliflower from Sam’s since it is a big bag with individually packaged smaller bags for convenience– also its pretty affordable!

Yield: 4 servings 3/4 cup or 1 baggie of Itella caulfilower rice
Approx. Calories: 20-23
Approx Macros: 4 total/2 net carbs | 0 g fat | 2 g protein

Ingredients:

  • 3 cups of cauliflower rice or 1 baggie of Itella frozen cauliflower rice
  • 1.5 TBS chicken bullion (I love Knorr)
  • Dash of garlic powder
  • Dash of onion powder
  • Dash of dry parsley

Instructions:

  1. Pour the cauliflower rice into a small pan or pot. Cover the cauli rice with water just so that it is about 1/2 inch above the rice and add the chicken bullion.
  2. Set the stove to medium heat.
  3. Add the garlic and onion powders with the dash of parsley. This is just to give it a little bit more flavor. You can omit them if you’d like. Trust your taste buds and taste the food as you go.
  4. Allow the rice to come to a soft simmer and allow it to sit for about 5-7 minutes on medium medium-low heat.
  5. Turn off the heat and drain the rice through a strainer. Return the rice to the pan, serve, and enjoy!

Coconut Flour Chocolate Chip Cookies

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Pro Tip: It is super important that you let these cookies cool before you dig in. Coconut flour has a tendency to fall apart when warm/hot. Also, do not substitute any other size eggs (it will change the consistency)!

Yield: About 14-15 one sand dollar sized cookies
Serving size: 2 cookies
Approx Calories: 154
Approx Macros: 3.6 net carbs | 2.4 g protein | 14 g Fat

Ingredients:

  • 42 grams or about 2/3 cup of coconut flour
  • 5 TBS of butter
  • 1 large egg
  • 1 TBS of cream cheese
  • 2 TBS of heavy cream
  • 1/4 cup + 1 TBS of Pyure sweetener
  • 1TBS of plain gelatin
  • 1 tsp of vanilla extract
  • 1 tsp of cinnamon (optional)
  • 1/2 tsp of maple extract (optional)
  • 1 tsp baking power (gluten free if allergic to gluten)
  • 1/4 cup of Sugar Free chocolate chips/ **100% baking chocolate/ Lily’s chocolate chips
    ** if using baking chocolate, crush the baking chocolate into small pieces and add about 15-20 drops of liquid Stevia to the mix to taste.

Instructions:

  1. Preheat the oven to 350. Line a baking sheet with parchment paper.
  2. Place the cream cheese and the butter in a microwave safe bowl and microwave for 30 seconds until soft but not melted.
  3. Whisk together until combined and add the eggs, heavy cream, vanilla extract, maple extract, cinnamon, and whisk.
  4. In another bowl, combine the coconut flour, Pyure, gelatin, and baking powder until well mixed.
  5. In 2-3 batches combine the dry to the wet ingredients and mix until well combined.
  6. Add the chocolate chips/pieces and fold into the mixture
  7. Using a spoon or a cookie scooper, make about 14-15 cookies on the baking sheet.
  8. Gently press down on the cookies to spread them a little.
  9. Bake the cookies at 350 for about 17-18 minutes or just untuk golden brown.
  10. Allow cookies to cool completely before handling and enjoying 🙂