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." 

Have you tried cauliflower rice yet?

 It’s one of my go-to healthy low carb/low calorie food swaps instead of rice—and I rely on it for a light, flavorful, and satisfying meal that fits perfectly into my healthy lifestyle. I only like the frozen!!

Recently at my Weight Watchers Workshop, our leader talked about helpful strategies for weight loss and maintenance. Finding swaps for otherwise very fattening foods is a great strategy. You get to indulge without the guilt and weight gain.

Why Food healthier "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 very flavorful with the chopped tomato, fresh lime, and chopped xxxxxxxxxblack olives. 

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

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

I like to use frozen fruit to make a frozen dessert instead of eating ice cream which I can otherwise never get enough of. It's a huge difference in calories, fat, and my health.

• 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 as a substitute for rice.

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.

---

Stuffed Sweet Potatoes: A Go-To Healthy Meal With Black Beans and Broccoli

Quick, Easy, and Healthy: Stuffed Sweet Potato with Black Beans and Broccoli - my easy go-to meal. 

When it comes to finding a meal that’s not only quick and easy but also nutritious, delicious, and budget-friendly, it can sometimes feel like a challenge. However, one recipe that checks all these boxes and more is the stuffed sweet potato with beans and broccoli. It’s a versatile meal that’s packed with flavor and essential nutrients, making it a perfect choice for anyone who wants a wholesome dish without the hassle.

"Super Bowl-Ready "Cheesy" Bean Bake: Perfect with Corn Chips!"

Are you ready for this year's Super Bowl? 

You may still be looking for the perfect Super Bowl appetizer that’s both hearty and crowd-pleasing? Look no further! This Bean Bake is the ideal dish to enjoy with a big bowl of crispy corn chips. Packed with two types of canned beans, tomatoes and a blend of savory seasonings, and creamy (regular or plant-based )cheeses, it’s the kind of comfort food that’s sure to be a hit at your Super Bowl party. Blend with your choice of melted grated cheeses: grated cheddar, feta vegan cheeses.—and of course this dish meets gluten-free standards as well. 

Asian Peanut Noodle Dish

If you're looking for a quick, savory, and satisfying meal, this rice noodle dish in a creamy vegan peanut sauce is the answer. Packed with flavor and texture, it’s perfect for a weeknight dinner, a casual lunch, or even to take to a pot luck dinner. 

“Simple Asian Cucumber and Edamame Salad: A No-Fuss Recipe”

If you enjoy starting your meal with a salad, but are looking for something a little different, you may enjoy this simple Asian  cucumber and edamame salad using English cucumbers.

Dressed with rice vinegar, tamari sauce, and a hint of maple syrup, this salad is not only delicious but also packed with specific health benefits.

Baked Marinated Tofu

Would you like a new delicious easy recipe for making tofu? 

This recipe is an adaptation from a recipe I saw online for baked marinated Covina (a white fish). I loved the flavors of the marinade so much, I decided to give it a try using a plant-based protein such as tofu. 

The easy marinade is simple and consists of the juice of freshly squeezed oranges, lime, seasoning, and optional white wine. It is a citrusy marinade that adds a tangy flavor to the baked tofu.                       

Toasted Tofu Croutons

Have you tried tofu? This is a simple quick air-fryer recipe for tofu that's crispy and tasty. (You could also make it in the oven).

Tofu can be eaten in a variety of ways. Most recently, I've been obsessed with making tofu croutons in the air-fryer.

Baked Spaghetti Squash with Salsa and Mushrooms

I purchased a spaghetti squash over a month ago. It was in the back of my pantry, and I had forgotten about it. Surprisingly, it was still good when I cooked it today. 

I really do like spaghetti squash, but it is one of those vegetables that isn't always available and needs time to cook. 

It's easier than you think...

Vegetables With Crushed Roasted Peanuts -Delish

This colorful vegetable dish takes only 10 minutes to prep and 5 minutes to cook. You will be delighted with the delicious flavors  in a dish that lends itself to many variations! I love it.

Quinoa, Sliced Almonds, and White Raisins: An Iranian Inspired Recipe You Need To Try

Have you made quinoa a lately? 

You'll find this exotic Iranian recipe very slightly sweet but quite delicious. It's perfect for impressing company, yet simple enough to be part of your weeknight menu.

Quinoa is a high protein seed that is considered a whole grain that provides substantial protein and fiber. 

For a light and fluffy quinoa, I cook it in the Instant Pot on the 2 minute setting (instructions for quinoa in the Instant Pot). I then add the other ingredients to the cooked quinoa, toss and serve.

cumin seeds

I very seldom use white raisins, but they seem to be the perfect choice in this light tasting dish that also includes cumin seeds, cardamom seeds, and sliced or slivered almonds. The flavors are delightful and will keep you coming back for more.

This recipe can be made in advance and tastes just as good the second day as the first. In fact, I enjoy eating it heated up, at room temperature, or even cold for breakfast instead of oatmeal.

Ingredients: 

4 cups of cooked quinoa (how to cook light fluffy quinoa-link)

6 cardamom pods, cracked and use inner seeds 

1/2 cup of sliced or slivered almonds

1 cup of white raisins

1 teaspoon of cumin seeds 

1/4 cup lime juice 

1 tablespoon of maple syrup  

Directions:

Cook quinoa with the cumin seeds and freshly cracked open cardamom seeds. When done and cooled slightly, toss with white raisins and sliced almonds. Mix the lime juice and maple syrup and stir well. Add to the quinoa mixture. 

My Notes: 

1. Sometimes I like to add 1/2 cup of red onion to this recipe- just saying... 

2. ****If for any reason you do not have or do not like cumin seeds or cardamom pods, feel free to leave them out for a less exotic but still good tasting dish.

3. This recipe was inspired by a recipe shared with me by a friend from Iran.  

Sharing this post on Weekend Cooking at the Intrepid Reader and Baker where you can read about dinner at the Eiffel Tower this week!

Quinoa with Pine Nuts and Cilantro

If you love quinoa and are looking for an exciting side dish, this recipe will win you over. 

Finding a variety of ways to enjoy quinoa is easier than you think. 

Twice a month, I participate in a pot luck couples dinner with a group of friends. I am usually asked to bring a gluten-free vegan side dish that I am able to eat (being the only one who is gluten-free and vegan).

It's been an interesting challenge for me to come up with different ways of preparing rice, quinoa, or potatoes to be able to bring something different each time we meet. 

For this recipe, I decided to add toasted pine nuts or pignoli (as they are called in Italian) to add to my quinoa.

Where Do You Find Pine Nuts ?

Who would have ever thought that pine nuts actually come from pine trees! In fact, the nuts are the seeds found in the pine cones of the pinyon pine tree which is a small evergreen.

Pine nuts are expensive because they are difficult to harvest.  

However, they really make any dish extra special. 

In Florida, I am able to get an ounce and half of pine nuts for about $4 which is the perfect amount for this recipe. 

The theme of our pot luck this week is Iranian/Persian food. I was asked to make something to complement the main entree of Iranian/Persian meatballs. 

Of course, I won't eat the meatballs, but I will eat this quinoa dish. In addition, I'll eat the salad and vegetable dishes. 

This wonderful Meditteranean style recipe is easy to make and will delight your taste buds. I toast the pine nuts to bring out a richer creamier texture and flavor. I cook the quinoa with some cardamom to give it a slightly sweet flavor which is very typical of some Persian dishes.

Ingredients: 

3 cups of uncooked quinoa 

1 ounce of pine nuts, pan toasted (see notes)

1 cup of chopped tomato

3/4 cup of chopped fresh cilantro

1/2 cup chopped red onion

2 tablespoons of cumin seeds, divided

optional: 6-8 cardamom pods

Dressing: 

1/3 cup of freshly squeezed lime juice. 

1/4 cup of water

1 tablespoon of honey (or agave if you don't use honey)

Mix the lime, water, and honey until blended.

Directions: 

Cook quinoa according to the package directions or (use my easy Instant Pot recipe) adding the cardamom pods and 1/2 the cumin seeds. When the quinoa is done, allow it to cool slightly and then toss with remainder of ingredients and the dressing.  

Notes: 

How to toast the pine nuts

Heat a skillet, place the pine nuts in the pan and toast for about 2-3 minutes and shake to prevent burning.

 

Did you know that quinoa contains a significant amount of protein?  

 

Nutritional Benefits of Quinoa

• 1 cup of cooked quinoa provides 8 grams of protein- same as a 8 ounce glass of milk
• I cup of cooked quinoa has 5 grams of fiber.
• Quinoa is actually a seed but is considered a whole grain
• Quinoa is also gluten-free 

Though technically a seed, Quinoa is classified as a whole grain and is a good source of plant protein and fiber. One cup cooked provides about 8 grams of protein and 5 grams of fiber. .  

 

Antipasto Pasta Salad With Olives and Artichokes

 You are going to love this easy to make simple Italian pasta salad, especially if you love olives like I do!

What could be easier or tastier than assembling an antipasto pasta salad using the fixings from a salad bar or your own fixings bar? 

It simply involves cooking up a little pasta, mixing it up with fixings, and enjoying. It's easy, yet very tasty. 

In fact, it is so tasty and appealing, it's good enough to serve to company! 

My favorite add-ins are the marinated artichokes, olives, chickpeas and cherry tomatoes and then an oil-free Italian dressing.

The concept is easy. Make your pasta and then mix it with whatever you find on the salad bar. Then add Italian dressing ! 

I love pasta and often make it on the spur of the moment. 

Once cooked, these simple additions make the pasta dish into something special.

The pastabilities are endless for this wonderful plant-based gluten-free meal!

I'd like to take this opportunity to wish all of my followers a wonderful happy new year! May all your wishes come true!

Notes: 

1. I use gluten-free pasta

2. This is delicious for a party

3. I toss it in Italian dressing ( I use a oil-free dressing, but use what you like)- this makes it!!

Pasta With Spinach and Za'atar In The Instant Pot

Spinach and za'atar are a winning combination in this delicious 

pasta dinner made in the Instant Pot.

Roasted Vegetable Pasta Primavera

Looking for a delicious, light, and healthy pasta entree that is loaded with flavorful roasted summer vegetables, tasty olives, capers, and artichoke hearts? This easy vegan pasta primavera is it!!

Mushroom and Herbs Pasta Stir Fry- Gluten-Free, Vegan, and Oil-Free

Do you like pasta? I do, and I love eating this interesting medley made with mushrooms and herbs. It's easy to make and can be thrown together for a quick weeknight dinner. 

I used penne pasta (gluten-free), tossed it with a sauté of mushrooms, onions, and herbs de Provence. Before serving I added some fresh spinach which wilted in the pot. It was a balanced healthy very tasty entree.

Mushrooms cook up quickly, are light and tasty, and add a delightful flavor to just about any recipe. In addition, they are low in calories, fat, and carbs and provide a decent amount of B Vitamins which are important for energy and they also contain vitamin D which is important for immunity. 

I purchased a giant size container of baby portobello mushrooms at Costco. I find that mushrooms don't usually stay firm too long, so I like to cook them within a few days of buying them. I had to use a lot of them. This recipe allows the flavor of the mushroom to dominate. This recipe only used half the container or mushrooms so I'll be making another mushroom recipe too for another day.

Easy To Make 

First I boiled some water for pasta. While the pasta was cooking, I chopped an onion and cleaned and sliced the mushrooms. Next, I sautéed the onions for about 5 minutes. When the onions started to stick to the skillet, I added 2 tablespoons of water and then added the mushrooms. The juices from the mushrooms provided enough liquid to continue sautéing for another 5 minutes while I stirred frequently. When the pasta was done, I drained it and added it to the pan with the sauté, added herbs de Provence  and stirred until everything was mixed well. I then decided to add fresh spinach which wilted nicely into the dish, but you could leave it out.

We really enjoyed this simple yet healthy pasta dish which could be served for any weeknight dinner or even served to guests for a special occasion. 

There are many kinds of high protein pastas available- see my post on variety of pasta . 

If you prefer a tomato based sauce on your pasta, you might enjoy my chunky eggplant sauce which is one of our favorite sauces for  pasta.

Ingredients: 

8 ounces of penne pasta ( I used a chickpea pasta that is gluten-free and high in protein), cooked 

1 and 1/2 cups of chopped onion

5 cups of sliced baby portobello mushrooms

1 tablespoon of herbs de Provence ( or substitute an Italian seasoning blend) 

2 cups of fresh spinach, sliced ribbon style

Optional: 1 and 1/2 cups of marinara sauce 

Directions: 

While pasta is cooking, heat a skillet to sauté vegetables. Add the chopped onions and begin to sauté for 3-4 minutes-stirring occasionally. Add 2 tablespoons of water, stir, and then add mushrooms and sauté for another 5 minutes stirring occasionally. Turn off and set aside. When pasta is cooked, drain, and add the hot pasta to the skillet with the mushrooms and stir. Add the chopped spinach and enjoy. 

My Notes: 

1. As an alternative,  I like to top my bowl with some heated marinara sauce. 

2. I used a chickpea pasta which provides a significant amount of protein. If you use regular pasta and want to add more protein, add chickpeas to the mix. 

3. This is a plant-based, oil-free vegan entree. 

4. You may notice that I do not sauté with oil anymore. Why? Well, it saves a ton of calories which helps me keep my weight down, I find I am perfectly happy with the taste of my dishes without added oil. 

However, it goes deeper- I have been reading cutting edge information by prominent and well respected doctors. See my previous posts and read  18 doctors that drive the Whole Food Plant-Based Food Movement. The information is eye opening. 

 

Romanian Potato and Tomato Stew

Whether you say potato or "pa-tah-to" or tomato or "to-mah-to", you will love this easy Romanian tomato based potato vegetable stew which could end up being a meal in a bowl.. read on

Vegan Lentil "MeatLoaf" Recipe

Who's mom made meatloaf? 

Probably everyone's from the 1950's-1970's -right? 

Growing up in the 1960's, we had meatloaf once a week. 

Meatloaf was a frugal meal that stretched the meat to feed the whole family. Now(being vegan), I make a vegan lentil "meatloaf" which we simply call a lentil loaf. I'm not trying to make it to stretch anything, I make it mainly for the convenience, texture, and taste. 

Very few vegan/meatless meals (that are whole food) can be sliced- but vegan lentil loaf can-which makes this loaf easy to serve and easy to eat. Sometimes I just get tired of stew-like meals and look for a burger or loaf. 

Lentil loaf is also convenient to pack for lunches for a day at the beach, shopping, visits, work or school.

For those just wanting to add some healthier plant-based meals to their diet, vegan "meatloaf" or lentil loaf is a good tasty choice. 

This recipe handles before cooking like mom's meatloaf and cooks up easily.

Best of all it's very low in saturated fat and high in fiber which is perfect for heart healthy living. 

It holds together well, sliced well, freezes well. I often make two and after I slice them up, I freeze the slices in baggies. I'll take out two slices when I want a quick lunch. 

In the past, I've tried a great deal of "lentil loaf" vegan lentil loaf recipes before I created this one. I use chunky salsa and sun-dried tomatoes to give the recipe flavor.

My lentil loaf is gluten-free, oil-free, dairy-free, nut-free, parve, and vegan- a perfect allergy friendly recipe.

I think this one is a winner. 

 

To cook the lentils:

Ingredients:

2 cups of dry lentils, washed well 

3 cups of water

2 cups of chunky salsa 

Instant Pot : 

Add lentils, water, and salsa to your Instant Pot and cook set to pressure cook for 11 minutes. When done, allow to slow release for 5 minutes and then manually release steam according to manufacturers directions. When all steam has been released, carefully remove lid. Drain any liquid and use in the recipe.

Stove top: 

Add lentils, water, and salsa to a medium sauce pan. Add an extra cup of water or broth and bring to a boil. Reduce to as simmer and cook covered until lentils are soft and most of the liquid has evaporated. (about 20 minutes). Drain off any extra liquid before using in the recipe.

Notes: Cook the lentils first, even the day before. Once your lentils are cooked, pour off any liquid or allow the lentils to sit to soak up the liquid. I often make my lentils the day before to absorb liquid, but I still allow to sit in a colander if they seem wet. 

Ingredients for lentil loaf

2 cups of cooked lentils using directions from above

2 cups of grated raw zucchini squash, squeezed well to remove liquid or 

any combination of grated vegetables such as raw grated carrots and grated zucchini but make sure it is not wet.

1/2 cup of oatmeal (1/2 blended to flour and half left whole)

1 cup of sun-dried tomatoes (not in oil)- soaked for 15 minutes if dry and then drain. (see notes)

1 teaspoon of garlic powder

1 teaspoon of onion powder

1 teaspoon of paprika

1 teaspoon of Italian seasoning

1/4 cup of tomato paste or ketchup

Directions 

Preheat oven to 400 degrees

Line a baking dish with parchment paper

Mix all ingredients by hand in a large serving bowl. Remove and shape into the parchment lined baking dish. 

Cook for 40 minutes in a preheated oven.

Remove, allow to cool somewhat. The loaf with become firmer as it cools. Place in the refrigerator and allow to cool to become completely firm.  

 

Notes: 

1. Sun dried tomatoes- find sun dried tomatoes that are dry in a pouch as opposed to a jar with oil. 

2. Soak sun dried tomatoes for at least 15 minutes in water if they are very dry, then drain and pat try to use in the recipe.

3. Chunky salsa- When I don't make my own, I use organic chunky salsa from Aldi- inexpensive and very tasty. 

Spaghetti and Meatless "meatballs"- Gluten Free

I love these meatless meatballs. 

If you are looking for a meatless meal, these crispy vegan baked "meat(less)balls" are easy to make, tasty, and perfectly delicious. 

It was my husband's birthday yesterday, and I wanted to prepare a meatless meal that he would enjoy. Since he loves spaghetti, it was an easy choice. However, I wanted to make it a little more special, so I experimented with making a meatless "meatballs" to add to the spaghetti (I use gluten-free spaghetti). 

I was really pleased with how the "meatballs" turned out. 

Of course they did not taste anything like a meatball.  They were more like a cross between a falafel and a vegan burger, but my husband said that they tasted 100%! 

We started his birthday meal with a beautiful colorful tomato salad. 

Next my husband had spaghetti (gluten-free) and meat-less meatballs.

I ate my meat-less balls as a side dish with homemade sugar free ketchup (recipe to be published in a few days) and a plate full of vegetables including sautéed mushrooms which I also ended up adding to his pasta as well.

My meatless meatballs before cooking 

These meatless meatballs taste even better the next day. They remain moist and delicious. I ate them for a quick snack. They freeze well and are handy to have on hand! 

Ingredients: 

2 cups of cooked quinoa, cooled and set aside

1 15 ounce can of chickpeas, drained (or 3 and 1/2 cups of cooked chickpeas, drained ) 

1/2 cup of chopped onion

1/4 cup of chunky salsa (oil free) 

2 tablespoons of homemade ketchup ( sugar free, oil free)

1 teaspoon of Italian seasoning

1 teaspoon of ground cumin

1/2 teaspoon of cumin seeds 

Cracked pepper 

1/2 cup of garbanzo (chickpea) flour 

Directions: 

Preheat oven to 375 degrees.

Place chickpeas and onion in the food processor. Pulse and process until well mixed. Add the salsa, ketchup, Italian seasoning, cumin, cracked pepper, and cumin seeds. Pour mixture into a medium size bowl and mix in the garbanzo bean flour, and cooked quinoa. 

Drop rounded tablespoons full on two cookie sheets covered with parchment paper. Bake each tray for 25 minutes until balls are crispy and firm. Remove from cookie sheet.

Eat as a side dish or over spaghetti and meatballs. 

My Notes: 

1.  This meatless meatball recipe is gluten-free, vegan, and oil-free.

2.  I used marinara sauce for the pasta.

3. I buy oil-free marinara sauce at Whole Foods Market

4. I recommend reading How Not to Die by Dr. Greger

5. I recommend reading The Starch Solution by Dr. McDougall 

If you have not purchased my Easy Plant-Based Soups cookbook, you can still do so. 80 plant-based soup recipes plus inspirational and motivational quotes for healthy eating.

A signed copy of Judee's spiral-bound special edition cookbook is now available by texting Judee at 267-981-4546 or simply paying and sending your information to venmo or PayPal. The book is $20 + $1.20 tax + $4 shipping. 

Total $25.20 each book.

Order a singed copy for yourself or for a gift. Judee will ship a signed, gift wrapped copy to anywhere in the US. She accepts Venmo, Paypal or a check. For multiple copies to a single address shipping costs are reduced so order through Judee . 

Venmo: @judee-algazi   (4546 last four digits of phone if asked) 

order with Paypal: 

https://paypal.me/JudeeAlgazi?locale.x=en_US

 

https://paypal.me/JudeeAlgazi?locale.x=en_US

Disclaimer: I am an affiliate for Amazon. If you follow a link from my site and make a qualified purchase I may be compensated a small amount which helps defray the cost of running a free blog. Thank you for your support.  Amazon link