Looking for easy, tasty ways to get in more veggies while you cut carbs? Spiralizers let your favorites like zucchini stand in for an extra dose of filling fiber. That’s not the only trick in the sub-veggie book. Try these four recipes to tempt your taste buds and get a fun, new take on healthy eating.
Ready to enjoy in about 20 minutes.
• 4 small zucchini, cut into noodle-shape strands (spiralizers are commonly available and very affordable)
• 1/2 cup drained and rinsed canned garbanzo beans (chickpeas)
• 3 tablespoons pesto, or to taste
• salt and ground black pepper to taste
• 2 tablespoons shredded white Cheddar cheese, or to taste
1. Heat olive oil in a skillet over medium heat; cook and stir zucchini until tender and liquid has evaporated, 5 to 10 minutes.
2. Stir garbanzo beans and pesto into zucchini; lower heat to medium-low. Cook and stir until garbanzo beans are warm and zucchini is evenly coated, about 5 minutes; season with salt and pepper.
3. Transfer zucchini mixture to serving bowls and top with white Cheddar cheese.
Healthy Cauliflower Rice
This Food Network Recipe is ready in about 25 minutes, and gets 5-stars.
• 1 large head cauliflower, separated into 1-inch florets
• 3 tablespoons olive oil
• 1 medium onion, finely diced
• Kosher salt
• 2 tablespoons fresh parsley leaves, finely chopped
• Juice of 1/2 lemon
1. Trim the cauliflower florets, cutting away as much stem as possible.
2. In 3 batches, break up the florets into a food processor and pulse until the mixture resembles couscous.
3. Heat the oil in a large skillet over medium-high heat. At the first wisp of smoke from the oil, add the onions, and stir to coat.
4. Continue cooking, stirring frequently, until the onions are golden brown at the edges and have softened, about 8 minutes.
5. Add the cauliflower, and stir to combine.
6. Add 1 teaspoon salt, and continue to cook, stirring frequently, until the cauliflower has softened, 3 to 5 minutes.
7. Remove from the heat. Spoon the cauliflower into a large serving bowl, garnish with the parsley, sprinkle with the lemon juice and season to taste with salt. Serve warm.
That isn’t all you can do with cauliflower. Other ideas include making pizza crust and sandwiches or even mashed in a send-up to a beloved favorite, mashed potatoes.
Broccoli and Cheese Stuffed Spaghetti Squash
Spaghetti Squash is gluten and carb-free. Try this dish for a fast and easy weeknight delight.
• 1 spaghetti squash, cut in half, seeds removed
• nonstick spray
• 2 cups chopped broccoli florets
• 3 cloves garlic, minced
• 1 tsp red pepper flakes
• pinch of salt and pepper
• 1 tsp Italian season (or use a mix of oregano, basil, thyme)
• 1/2 cup part skim shredded mozzarella cheese (I like to shred my own)
• 1/3 cup Parmesan cheese, shredded
1. In a microwave save dish, place your squash halves side by side. Add about 1/4 cup water to the bottom of the dish (water should be covering the bottom, but not more than 1/4 inch high). Place into microwave and cook on high for 9-11 minutes, or until squash is tender** Remove, and set aside for about 10 minutes to cool.
2. In a skillet coated with nonstick spray, add red pepper flakes and cook for 30 seconds, stirring constantly. Add broccoli and garlic, stirring to combine. Add about 2 TBS water to the skillet, and turn up the heat. Sauté for 3-5 more minutes, or until the chopped broccoli is tender. Add mixture to a large bowl, discarding any left-over water.
3. Using a fork, scrape out the flesh/’spaghetti’ of the squash, and add it to the large bowl with the broccoli mixture. Add Parmesan cheese, salt and pepper, and Italian seasoning to the mixture, stir to combine.
4. Turn your broiler on medium/high. Distribute the mixture back into the squash shells, then sprinkle 1/4 cup of mozzarella cheese on top of each squash half. Place shells into an oven safe baking dish/pan.
5. Place under broiler, watching carefully. Remove when cheese is bubbling and browned, about 2-3 minutes depending on how close the squash is to the broiler.
6. Remove and enjoy!
Recipe from Domestic Superhero blogger, Allyson. She says you can also bake the squash, flesh side down at 350 until tender, if you prefer.
Swiss Chard Hummus Wrap
Skip the carb laden flour wrap and head straight for delicious with chard.
• 1 large rainbow Swiss chard leaf
• 1/4 cup hummus
• Veggies for topping, such as tomato, cucumber + onion
1. Rinse and dry your Swiss chard, chop off the stem, and shave the bottom thicker part of the stem so it will roll up easier.
2. Then, top the center with hummus and veggies, wrap up and enjoy. You can also secure it with toothpicks or wrap it in parchment to take on the go.
Recipe from the Minimalist Baker
Skipping or cutting back on carbs does not mean giving up flavor. These tasty stand-ins mean more fiber so you feel fuller and fewer calories for less guilt. Enjoy!