Substituting Starch with Cauliflower
Substituting Starch with Cauliflower
February 20, 2014 • Posted by Christina Fong

If you aren't already aware of it, one of the best kept secrets of the low starch dieting community is cauliflower. This versatile veggie that Mark Twain once referred to as "nothing but cabbage with a college education" is a popular starch-substitute. If you don't believe us, check out some of the starchy staples cauliflower has been used to replace.

Mashed "Potatoes"
With a little bit of elbow grease (figuratively speaking, of course), you can mix and mash cauliflower into a very tasty starch-free mock dish. Just use a hand blender or food processor to puree your boiled cauliflower until smooth or a consistency you prefer. Since it's pretty light on its own, you may want to add some thickening agents such as sour cream and cheese, depending on your personal taste. However, some recipes don't call for much more than some garlic, butter, salt and pepper.

Pizza Crust
We had previously written a blog post about a cauliflower pizza crust recipe that we were itching to share. The fad may be dying down but the deliciousness of this reinvention hasn't changed one bit, and just because you've chosen to stay away from starchy foods doesn't mean you have to give up this all-time favorite! Give this recipe a try, and play around with a variety of herbs to infuse different flavors into the crust.

Yes, you read correctly! There are plenty of other healthier grains to choose from if you want to cut down your rice-intake, but if you're looking for a non-grain substitute, throw some cauliflower in your food processor and pulse away. It couldn't be easier. Check out our basic recipe for Cauliflower Fried Rice below, and feel free to add chicken, beef, or shrimp to the recipe.

Cauliflower Fried Rice
Makes 4-6 servings

1 head of cauliflower
3 slices of bacon, chopped
3 eggs
3 cloves of garlic
1 onion, chopped
1 cup of carrots, diced (smaller, the better)
1 cup of peas
1 teaspoon of fish sauce
2-3 tablespoons of soy sauce
salt and pepper

Chop up cauliflower and pulse in a food processor until they're the size of grains of rice. Set aside.

Heat a large skillet or wok over medium-high heat, and cook the chopped bacon until crispy. Remove from skillet with a slotted spatula when done and place in a bowl. Scramble and cook eggs in the remaining bacon grease. Remove from skillet when cooked and slightly runny and place in a separate bowl.

Add a bit of vegetable oil to the skillet and cook chopped onions until translucent. Now throw in the cauliflower rice and carrots, and stir fry for about 3 minutes. Add the remaining ingredients: eggs, peas, bacon, fish sauce, and soy sauce. Toss for several more minutes until peas and carrots are cooked through. Add salt and pepper if necessary. Serve warm.

Login Button