Easy Cauliflower Rice Recipe – Healthy Food Swap for Weight Watchers & Low-Carb Meals”

The holidays are coming and it's time to start thinking about how to balance out those extra high calorie treats with some lighter healthier "swaps." 

Cauliflower Rice: My favorite healthy low carb and low calorie swap is cauliflower rice for a light side dish or a delicious meal in place of rice.

Have you tried cauliflower rice yet?

 It’s one of my go-to healthy food swaps instead of rice—and I rely on it for a light, flavorful, and satisfying meal that fits perfectly into my healthy lifestyle.

Recently at my Weight Watchers Workshop, our leader talked helpful strategies for weight loss and maintenance. 

If you attended WW years ago, you’ll be happy to know the focus has evolved—it’s no longer just about losing weight or the numbers of the scale, but about creating a balanced, sustainable lifestyle using health giving foods. I like finding foods that a lower in carbs and calories than more fattening unhealthy foods is a great tool to use. I call those food "swaps!"

Why Food "Swaps" Matter

For me, food swaps have always been a vital part of healthy eating. I love finding creative ways to enjoy the foods I crave—without all the extra fat, sugar, or calories such as this fiesta cauliflower rice recipe below. It's so flavorful with the chopped tomato, fresh lime, and black olives. 

Tomatoes, lime, and black olives recipe with cauliflower rice  
(link to recipe)

Here are a few of my favorites with links to recipe:

• Fresh fruit sorbets instead of high-fat ice cream

• Air-fried potato wedges, zucchini strips, or carrot fries instead of deep-fried French fries

• Peanut butter powder instead of full-fat peanut butter

  I like to sauté in vegetable broth or water instead of oil.

And of course, cauliflower rice tops my list.

Why Cauliflower Rice Is a Smart Choice

Cauliflower is a cruciferous vegetable rich in antioxidants and nutrients that support your body’s natural defenses. It’s also a fantastic low-carb, low-calorie substitute for rice, making it ideal for anyone on a Weight Watchers, low-carb, or gluten-free plan.

The secret to perfect cauliflower rice? Cooking it so it’s light, fluffy, and never mushy. I only use frozen and think it cooks tastier than the fresh raw version.

My Easy Cauliflower Rice Recipe

Here’s my simple method for delicious cauliflower rice every time:

1. Open a bag of frozen cauliflower rice and pour it into a wide, high-rimmed skillet.(must be wide so the "rice' has room to spread out. )

2. Add ¼ cup of water or vegetable broth.

3. Heat on high for 1 minute.

4. Reduce to medium heat and cook for 5 more minutes. Add another 1/4 cup of liquid if needed to prevent burning. Watch it carefully.

For extra flavor and nutrition, I often add:

• ½ cup chopped red bell peppers

• 1 cup cubed tofu

• Season with turmeric, garlic powder, or fresh minced garlic, salt and cracked pepper or any seasoning of your choice.

If you add bell peppers, cook for about 7 minutes total and include an additional ¼ cup of water or broth halfway through the cooking if needed to prevent burning.

A Fast, One-Pan Meal You’ll Love

The result? A tasty, filling, and healthy side dish or entrée that’s light, fluffy, and bursting with flavor. The best part—it’s a one-pot meal that comes together in minutes!

So next time you’re craving something warm and satisfying, try swapping your regular rice for cauliflower rice. It’s one of the easiest ways to make your meals healthier without sacrificing taste.

Do you have a plan to eat healthier for the holidays?  Any low calorie healthy suggestions for Thanksgiving?

My Notes: 

1. After cooking the cauliflower rice mixture, place in an oven proof bowl and bake in a preheated 375 degree oven for 5-7 minutes to crisp up the tofu and rice if desired.  

2. All recipes on this blog are gluten-free and since 2021 all recipes are vegan.

---

The Trick to Healthier Oven-Roasted Potato Wedges Recipe: Soak Away the Starch for a Lighter, Crispier Bite”

Did you know that soaking sliced potatoes in cold water for a minimum of a half hour or up to 12 hours in the refrigerator will not only reduce the starch load of the potato but also make for crispier oven-roasted potatoes?  That's why I always soak my potatoes in cold water before roasting. 

Do you like your roasted potatoes crisp on the outside and soft and fluffy on the inside? I do- and I'm sharing the way I do it.

Potatoes often get a bad wrap. For years I shyed away from eating potatoes because I thought they were just too high in starch/carbs and thus fattening. 

Surprisingly, the attitude towards potatoes is changing. Potatoes, although high is carbs, are also high in valuable fiber and nutrients and there are ways to reduce the starch. One way to reduce the starch is to soak your potato slices in cold water and reduce the amount of oil when cooking.

There’s something comforting golden roasted potatoes coming out of the oven or air-fryer. The smell alone makes the kitchen feel warm and inviting. Whether you’re serving them with roasted veggies, a hearty salad, or a weekend meal, roasted russet potato wedges never disappoint. They’re simple, satisfying, and just plain delicious.

If you’ve ever craved that perfect roasted potato — crispy on the outside, soft and fluffy on the inside — this recipe is for you. Russet potatoes are ideal for wedges because their starchy texture gives you that irresistible crunch when roasted just right. The secret? Soak, dry, and a hot oven. That’s it!! 

Why You’ll Love Potato Wedges

• Golden, crisp edges with a tender middle

• Simple ingredients — nothing fancy, just pantry staples

• Perfect for any meal: serve with roasted veggies, (veggie) burgers, or even a hearty salad

  Reduced starch and oil recipe

---

Ingredients

• 2 lbs russet potatoes, peeled and cut into thick wedges

  Water for soaking 

  Olive oil spray (optional) or aquafaba

• 1½ tsp salt

• ½ tsp black pepper

• ½ tsp garlic powder (optional)

• 1 tsp smoked paprika or rosemary (optional)

---

Instructions

1. Prep & soak:
   After cutting your potatoes into wedges, soak them in cold water for at least 30 minutes (or up to 12 hours in the fridge). This step removes some excess starch so your wedges roast up beautifully crisp.

2. Dry completely:
   Drain and pat them really dry with a clean towel or paper towels — any leftover moisture will cause steam instead of crisping.

3. Spray with olive oil (or toss in aquafaba) and seasoning:
   In a large bowl, spray the wedges with olive oil spray, salt, pepper, and any seasonings you like.

4. Roast:
   Arrange the wedges in a single layer on a parchment-lined baking sheet, flat sides down.
   Roast at 400°F (200°C) for 35–40 minutes, flipping halfway through and spraying with extra oil spray if desired.
   (For extra crispiness, go with 425°F and roast 30–35 minutes.)

5. Serve & enjoy:
   When they’re golden brown and crisp, sprinkle with a little salt or fresh herbs before serving.  

   My Notes: 

   I'm back from my cruise and will post about my experience on Norwegian Cruise Lines... probably in a week. We had a wonderful time. 

   1. Aquafaba is the liquid in a can of chickpeas. It is a great imposter and can be used in place of whipping up egg whites to coating vegetables for roasting. Make your own aquafaba when cooking dry chickpeas or use the liquid in a jar or can of chickpeas.  

   2. If you soak your potatoes in the refrigerator for more than 2 hours and want to get rid of more starch, change the water a few times such as every 2 -3 hours.     

   3. Soaking potatoes before cooking is sometimes recommended for diabetics to help reduce the starch load. 

   4. These potatoes can also be made in the air-fryer

   
   

   

   Disclaimer: I am not a medical professional and am not trying to give medical advice. The information on this blog is for educational purposes only. Always consult with your doctor before making any changes to your diet.                                   

Vacation- Cozumel and Bahamas

We are taking a last minute 6 day cruise from Miami to Cozumel and Bahamas. We got a great last minute deal at a price we could not refuse and are going with some good friends who live in our condo complex. We are leaving one vacation(living on the beach in Miami area) to go on another vacation.

Why not? We are all retired, available, and willing. These are the advantages of living in Miami !! We can take advantage of these last minute cruise deals. We live about 40 minutes car ride to the port!

My Morning Walk -A Surprise At Sunrise

Morning Walk Surprise 

Look who I saw on my morning walk today on the Haulover Park walking path which runs parallel to the beach.

I’ve been walking that same path every morning for almost ten years now. It’s part of my early morning routine when I'm in Florida—I get up early, go out on the balcony to check the weather, cross the street and walk for an hour.

Roasted Butternut Squash: An Easy Fall Side Dish

 Say hello to roasted butternut squash! It's an easy, no fuss, healthy fall side dish full with seasonal flavors (depending what you do or don't add to it.) Every piece is a bite of delicious natural sweetness.

 I never seem to get tired of roasted butternut squash. It’s one of those beautiful orange fleshed fall squashes that always tastes delicious — sweet, tender, and perfectly caramelized when it comes out of the oven. 

 Make Butternut Squash the Easy Way

The best part? A scant spray of olive oil and a hot oven are all it takes for this easy roasted butternut squash to shine. You really don’t need any seasoning to make it delicious, but a little pumpkin pie spice sprinkled on top takes it to the next level for me. Cut it up into chunks or wedges or roast it in halves face down and poke with a few fork holes in the skin. 

Versatile- Can Be Added To Many Dishes

Once the butternut squash is roasted in the oven or even the air-fryer, you can incorporate the firm roasted squash into many dishes —  toss it into salads, blend it into a creamy soup, serve it as a healthy side dish, or honestly, just eat it straight off the baking pan (I do!). 

Anti-inflammatory and Valuable Nutrients

The great news is that butternut squash provides you with anti-inflammatory nutrients too and it's packed with valuable fiber, Beta carotene which the body converts to Vitamin A, Vitamin  C and lesser amounts of other nutrients.  If you’ve never roasted butternut squash before, you’ll be surprised by how simple it is and how sweet and flavorful it turns out.

I always like to keep a few butternut squash on hand during the fall and winter months. The nice thing is, they last a long time. A whole, uncut butternut squash will keep for one to three months in a cool, dry spot — no fridge needed. However, once you cut it open, just store the pieces in an airtight container in the refrigerator and use them within four or five days. You can even roast or steam extra squash and freeze it in portions for up to three months.

How to Tell if Butternut Squash Has Gone Bad

Before you cut into it, take a quick look at the outside of your butternut squash. If you notice soft spots, mold, or wrinkled skin, it’s a sign it’s past its prime. A good squash should feel firm and heavy for its size, with smooth, matte skin. Once it’s cut, check for slimy texture or an off smell — both mean it’s time to toss it. When in doubt, it’s always safer (and less smelly!) to let it go and grab a fresh one. 

My Experiences With Stored Butternut Squash: 

That being said, I have never had a butternut squash go bad even after keeping it for over two months on my pantry shelf. The worst that ever happened to me when storing a butternut squash was that  the seeds sprouted inside and the butternut squash became too dry to want to cook it.

How to Roast Butternut Squash (The Easy Way)

If you’ve never roasted butternut squash before, you’ll be amazed at how simple it is. You only need a few ingredients, and the oven does most of the work. Here’s how to make perfectly roasted butternut squash that’s golden, sweet, and delicious every time.

Questions?? 

To Peel or not to Peel before cooking? 

The well washed skin of a roasted butternut squash is actually edible once cooked - or it can easily be removed after roasting. 

Peeling it requires the right tool. I find that this inexpensive small peeler works extremely well and quickly. I used to struggle in the past, but this peeler zips the skin right off.

Should I Cut Into Wedges or Simply Cut the Butternut Squash in half to Roast it? 

Either way will work- I prefer to cut into thick wedges for the best crispiness and caramelization. But either way will work. Just adjust the cooking time. The larger the cooking pieces, the more time it will take to roast. 

Ingredients:

• 1 medium butternut squash

• olive oil spray 

• pumpkin pie spice 

Directions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.

2. Peel (or don't peel) and cut your butternut squash into wedges ( or smaller pieces if you prefer or you can even buy them pre-cut.

3. Lightly Spray the wedges or cubes.. Make sure each piece is lightly coated — this helps it caramelize beautifully.

4. Spread it out in a single layer on the baking sheet. Crowding the pan can make the squash steam instead of roast.

5. Roast for 25–35 minutes, flipping halfway through, until the edges are golden and the inside is soft and tender.

6. When done sprinkle with cinnamon or pumpkin pie spice (my favorite)

Roasted butternut squash is one of those dishes that proves simple really is best. It’s naturally sweet, full of flavor, and makes your kitchen smell amazing while it bakes. Plus, it’s completely plant-based, gluten-free, and packed with nutrients — the perfect easy fall recipe.

Ways to Use Roasted Butternut Squash

Once you’ve made a batch of roasted butternut squash, you’ll find so many ways to enjoy it. It’s one of those ingredients that works with almost anything. Here are a few simple ideas:

• 🥗 Add it to salads – Toss warm roasted squash into a fall salad with greens, cranberries, and toasted nuts.

• 🍚 Mix it into grain bowls – Combine it with quinoa or brown rice, , and drizzle with a tahini or miso dressing.

• 🍲 Blend it into soup – Roasted squash makes an amazing base for creamy soups.

• 🌮 Tuck it into tacos or wraps – Add roasted cubes to a tortilla with black beans and avocado for a quick meal.

• 🍝 Serve it as a side dish – It’s perfect next to roasted vegetables, plant-based protein, or even a holiday spread.

No matter how you serve it, roasted butternut squash adds warmth, color, and natural sweetness to any meal. It’s one of those easy recipes that fits right into cozy fall cooking — simple, healthy, and always delicious.

My Notes: 

1. Although I usually don't use oil, I do use as little as possible in this recipe. I've tried coating the vegetables in aquafaba ( the thick liquid from the chickpea can) and it works, but not as well. so- I go very very light on the oil. 

Some of my other winter squash recipes: 

1. Acorn squash with homemade apple pie filing 

2. Butternut squash and sage soup in the Instant Pot

3. Cider glazed Butternut squash- One of my favorites

I am an affiliate for Amazon. If you click on a link on my blog that takes you to Amazon and you make a qualifying purchase, I receive a small compensation at no cost to you. Thanks

Fall in Miami: A Different Kind of Autumn in South Florida

Since arriving in Miami a few days ago, I’ve been thinking about how different fall in South Florida feels compared to back home in Pennsylvania.

In some ways, we hated to leave Pennsylvania. Everything was so beautiful — bursts of orange, yellow, and red in the trees, cheerful fall decorations on porches and lawns, pumpkins everywhere, hayrides, and pick you own apple farms full of family outings. That classic autumn spirit was contagious, and it followed us at least as far as Maryland or D.C.

But the farther south we drove, the more it faded. The trees lost their colors, the porches lost their decorations and pumpkins, and by the time we reached Miami nineteen hours later, it just didn’t feel like fall anymore.

Tree in my neighbor's yard

Don’t get me wrong — we love being in Florida. There’s always that little thrill when we cross the border from Georgia to Florida and spot the first palm trees.🌴🌴

My condo in Miami

But autumn in Miami is a completely different experience. There’s no dramatic change in the air, no crunch of leaves underfoot. It’s more like a gentler, calmer version of summer. The days stay in the mid-80s, the ocean’s still warm for swimming, and it’s perfect for early morning or evening walks along the beach.

Palm trees don’t change color; they stay their steady, bright green. Still, a few tropical plants will still bloom as the temperatures drop, so there’s color here — just in a different way.

Fall in Miami also marks the end of hurricane season, less rain and humidity, and the start of art fairs, craft shows, food festivals, and outdoor concerts and activiites. After the long, humid, often oppressive summer, people finally start getting out again to enjoy the cooler, breezier weather. Fort Lauderdale is 1/2 hour ride for us. 

So while there’s no need for sweaters or leaf rakes, fall in South Florida has its own kind of charm. It’s warm, breezy, and full of life — like an endless summer, only softer. Whether we are enjoying the beach, exploring a weekend market, or catching a sunset concert, this really is one of the best times of year to be in Miami- not too hot, humid, or rainy.

Do you like pumpkin pie? 

Here is a really easy vegan pumpkin pie recipe  that is made in the blender. Nice and creamy and of course meets gluten-free standards.

Creamy Red Lentil Pumpkin Soup- "Curried Up" for Fall

Do you like the taste of pumpkin? Wait until you taste this red lentil pumpkin soup recipe that I've updated from a previous recipe and "curried it up" for this fall. 

I love the taste of curry, but if you don't, just leave it out, substitute pumpkin pie spice, and you will still have a wonderful creamy pumpkin soup.

Heading To Florida - On The Road Again

Ai generated photo

It’s that time of year and we are taking a road trip to Florida! 

In the past, we always powered through with just one overnight stop, but this time we’re slowing down, taking a little more time, and enjoying the journey with two nights in hotels and less driving each day, which will give us a little more time to stretch, explore, and take in the scenery along the way. It should take us 3 days traveling to reach Florida instead of two.

Ai generated photo

Of course, Mother Nature always likes to keep things interesting. A Nor’easter storm is moving through, and I’m crossing my fingers we can stay ahead of the rain. Either way, the open road and palm trees are calling!

Spider Webs and Misty Fog- Nature's Spooky Halloween Creations

Move Over, Fake Spiderwebs—Nature’s Got This Covered

It's definitely beginning to look more like fall as the leaves turn color and pumpkins and Halloween decorations begin to appear all around the neighborhood. So far— I've noticed fake spiderwebs, glowing pumpkins, giant dragons and ghosts, and spooky skeletons. 

When I stepped outside in the fog for my early morning walk today, everything looked a little mysterious.  I noticed hundreds of spider webs on the bushes and grass — real spider webs glistening in the morning mist. They were everywhere: stretched across bushes, woven through the grass, and draped over rocks like delicate lace.

My Gluten-Free Bread Adventure (Or Misadventure?)

Yesterday, I did something I haven’t done in over a decade—I baked bread. Sort of...

Not with a bread machine like I used to back when I made fresh, warm loaves more frequently. No, I didn’t even remember how to use the bread machine anymore, so I decided to just mix, knead, and bake the old-fashioned way. What could go wrong, right?