At the beginning of each new year, we are bombarded with slogans and suggestions for weight loss, getting fit and other "new" resolutions. There's absolutely nothing wrong with that. Change is good - especially change that leads to better health for ourselves and our families. However, change in excess can sometimes be daunting.
How about resolving to make changes one step at a time?
Step 1: Let's eat real food. Food that our bodies are meant to digest. Food that you can make with your own hands. Food that your children can help you make.
Simple substitutions can make a world of difference. I tend to go the low-carb/high-protein route in my diet. Diabetes runs in my family, so watching my carbs is a necessity. I love rice and potatoes and bread, but my body doesn't. In the past two years, I've dropped 25 pounds and have completely changed the way I eat. That's right: two years. It didn't happen overnight; and it has become a lifestyle change, both physically and mentally.
One cup of rice is 45-50 grams of carbohydrates; whereas, I can substitute 1 cup of "riced" cauliflower and the total carb count is only 5 grams. Once you substitute cauliflower into a traditional rice dish, I promise you won't be able to tell the difference.
Let's make some red beans and "rice."
The well-known brand of boxed red beans and rice (where you just add water and sausage) comes in with nutrition facts like this (serving size 1 cup): 540 calories, 17 grams fat, 79 grams carbohydrate, 6 grams fiber (73 grams net carbs) and 18 grams protein.
My "rice substitution" red beans and rice, for the equivalent serving size, is 334 calories, 21 grams fat, 20 grams carbohydrate, 7 grams fiber (13 grams net carbs) and 16 grams protein.
Red beans and "rice" with chorizo sausage
Ingredients:
1 medium head of cauliflower
1 can dark red kidney beans
1 lb. chorizo sausage
Hot sauce, to taste
"Rice" the cauliflower, removing the cauliflower florets from the stem and grating the cauliflower with a cheese grater or using the chopping blade of your food processer to obtain a small chop. Place the chopped cauliflower into a microwave-safe bowl. Add 2-3 tablespoons of water, cover, then microwave on high for two to three minutes until steamed. Brown the sausage and drain all of the fat. Add the sausage and red beans (rinsed) to the steamed cauliflower "rice." Then add hot sauce to desired taste. Serve with a fresh salad and enjoy!
Laurel Dunwoody is a certified personal chef who has prepared food in several local restaurants. She owns Love2Nourish, a local meal-preparation business that specializes in offering nutrition counseling services and healthy meals from fresh ingredients that customers can enjoy at home.