Tag Archives: Low carb dieting

Low-Carb Cauli Fried “Rice”



It’s of course that time of year, where we are all struggling to keep from breaking those new years resolutions,  hoping to lose a few more lbs and shred that winter weight.  I am a firm believer in watching carbs, primarily I say carbs and refer to wheat and grains.  Over the course of the last couple of years, I have slowly merged to a gluten free lifestyle and have eliminated pasta, bread and a lot of grains from my routine.  To be honest, I don’t miss it (that much).  Let’s be really honest, there are those days no substitutions will suffice for good ole’ southern biscuits and gravy BUT, I try live by the motto progress not perfection. #afreshhotmess

 There are so many options available now and fairly easy substitutions.  Take my fried cauli rice recipe for instance,  I have a nine year old and she can’t tell the difference between cauli-rice or white rice in this dish.  It is flavorful, full of veggies and Asian flavors and is delicious!

Not only does replacing white rice (a nutrient-poor refined grain) with cauliflower drastically cut the amount of simple carbs you would be taking in, it adds tons of beneficial nutrients as well. Cauliflower is chock-full of fiber (about 3 grams per cup), which aids with digestion, helps fill you up and keep your belly full longer, and could help lower your cholesterol. Looking to boost your immunity? A one-cup serving of cauliflower provides  nearly 77% of your day’s recommended vitamin C intake. It is also a good source of B vitamins and vitamin K.

A 1-cup serving of cooked cauliflower rice contains a mere 29 calories (23 calories per every 100 grams) and 7.5 grams of carbs. If you compare that to an equal-sized portion of white rice, you will discover that 1 cup of cooked white rice contains 242 calories and (130 calories per every 100 grams) and 53 grams of carbs. That is a huge difference!

Enjoy my delicious recipe for Fried Cauli “Rice” and Share your dishes with me on instagram at @afreshhotmess! Cheers!


Cauliflower FriedRice
Serves: 4
  • 1 medium head cauliflower (6 to 7 cups florets) or 1 bag of riced cauliflower
  • 2 carrots
  • 2 stalks of celery
  • 2 medium garlic cloves
  • 1 nob ginger (1 tablespoon minced)
  • 2 green onions
  • 2 tablespoons coconut oil
  • 3 eggs
  • 2 cups frozen shelled edamame or frozen peas
  • ½ teaspoon kosher salt
  • 2 tablespoons Worcestershire’s sauce (soy free) or coconut aminos
  • 1 bunch of cilantro chopped
  • 2 tbsp sesame oil
  • 1 lime juiced or rice vinegar
  • 1-2 tablespoon fish sauce
  • ¼ cup cashews, for garnish (optional)
  1.  If you can not find the already riced cauliflower in the bag. Chop the cauliflower into large florets. Place half of the florets into the bowl of a food processor and pulse until fully chopped and the cauliflower resembles grains of rice. Remove the “rice” to a bowl and process the remainder of the cauliflower.
  2. Peel carrots, then chop them into small cubes. Thinly slice the celery stalks. Peel and mince 2 cloves garlic. Peel 1 nob ginger, then mince enough for 1 tablespoon. Thinly slice 2 green onions.
  3. Melt 1 tablespoon coconut oil in a large frying pan, then add eggs and scramble them, breaking them into small pieces. Remove the eggs from the pan and set aside.
  4. Heat 1 tablespoon coconut oil; add garlic and ginger and saute, stirring, for 30 seconds. Add veggies and saute for 2 minutes. Add cauliflower rice and 2 cups shelled edamame (or peas) and cook, stirring, for 5 minutes. Season with ½ teaspoon kosher salt.
  5. Add 2 tablespoons sesame oil, lime juice, Worcestershire sauce, and fish sauce along with the cooked egg and stir until fully combined.  Remove from heat and stir in the green onions and cilantro. Serve topped with cashews.

Chef Notes:  We like things a bit spicy in our house, so I like to top with a little Sriracha drizzle over the top of my bowl.  Also for a complete dinner you can top with grilled shrimp, seared chicken thighs, mix in ground beef, and so on and so forth.


Eat it up!


Low Carb Dieting?

I am not  really an advocate for dieting, & like to eat what I want when I want (always as healthy as possible) and I love to get creative in the kitchen; however, a Vegas girls trip is around the corner and a friend mentioned that a low carb diet worked well if it was for a short-term weight loss goal.  I have been trying this diet for the last 4 days and have lost three pounds & I feel amazing!!  It really isn’t that hard when you become aware of what you put in your mouth and cut out all bread, pasta, rice, and basically anything with a high amount of carbs like chips, pretzels, corn, cereal, etc.  It sounds hard but really isn’t!  Go to the grocery and substitute your normal snack foods with low carb items.  Example, instead of buying the same tortilla chips and salsa; buy celery, carrots, a vegetable cheese spread, and some turkey pepperoni.  This is a great snack and very filling.  Buy a bag of raw almonds or salted soy nuts.  Compare the low 7g net carbs in soy nuts to about 14g for potato chips or a whopping 21g for pretzels!  Nuts also have some “heft” to them,  so you feel more satisfied and full much faster. 

 I have included a quick simple dinner recipe that is first and foremost tasty, while also being nutritious, low in carbohydrates, high in protein, and can be prepared in less than 25 minutes.  Remember that cooking can be simple and I promise it’s better than eating out!

Broiled Balsamic and BBQ Salmon with Spiced Carrots and Sauteed Spinach

Yield:   4 servings

Price:  $30ish for the meal

  • 4 Fresh or frozen Salmon Filets
  • Fresh spinach (2 bunches) or 1 bag from salad section
  • 1 bag carrots
  • 2 -3 tablespoons balsamic vinegar (  at least 15yr aged balsamic is preferred)
  • EVOO (extra virgin olive oil)
  • 1 TBSP brown sugar
  • 2 tsp cinnamon
  • 2 TBSP butter
  • Montgomery Inn BBQ sauce or favorite vinegar based BBQ Sauce
  • Salt and Pepper

Fill a medium size stock pot or quart pan with water and bring to a boil. 

Place your salmon filets on a baking sheet and season with salt and pepper on both sides.  Pour over the top of each salmon filet: 2 TBSP of BBQ Sauce and 1TBSP of balsamic vinegar and set aside.  Turn your oven on high broil and make sure the rack is in the middle.

Peel and bias cut carrots (diagonal) and put in boiling water for approximately 10 minutes. Drain and set aside in order to get a saute pan hot on a medium-high heat with 1 TBSP of olive oil.  Add your carrots and start sauteing!

Place the salmon in the oven to cook for approximately 10-12 minutes with the broiler on high.  The tops will blister a bit and the inside will remain a medium temperature.

Add brown sugar, cinnamon, and butter to the carrots.  Season generously with salt and pepper.  (If you like you can also add 1-2 TBSP of honey for a sweeter glaze)

Get another medium size saute pan and 1-2 TBSP of olive oil and put on a high heat.  Wait until oil is very hot and add your fresh spinach to the pan, continue stirring around the pan with a heat-resistant spatula for maybe 1-2 minutes or until the spinach is wilted.  Add 2 pinches of salt and pepper and remove from heat. 

Your carrots should be ready, turn off the heat, check your salmon, if medium temperature is not to your liking put salmon back in the oven under broil for another 3-5 minutes.  And enjoy a delicious meal of Balsamic and BBQ salmon, with Brown Sugar and Cinnamon Glazed Carrots, and Fresh sautéed Spinach.  A meal you would easily pay $18-22 a plate for at a restaurant.  Enjoy your meal and cost savings and sit down at the dinner table!

Low Carb Quick Salad Fix or “Chunky Guacamole Salad”

  • One avocado -scooped out and medium diced
  • One roma tomato- sliced and medium diced
  • 1/2 green pepper medium diced
  • 1/4 of yellow or red onion- small diced
  • A handful of cilantro- no need to chop
  • 2 tsp of cumin
  • Salt and Pepper
  • A dash of my favorite “Franks hot sauce”

Toss all ingredients in a salad bowl or stir with a fork.  If this salad doesn’t provide enough substance you can easily add a grilled chicken breast- medium dice.  Delicioso!!  Hope you enjoy. 

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