Zucchinni Noodle Pasta Bowl- A Tasty-High Protein Plant- Based Meal

Calling all pasta lovers who watch their carbs and calories and want high protein and high fiber meals. Try something new!!!! Fresh zucchini made into noodles!!! Use it in your favorite pasta dishes. Cooks up in a skillet in minutes.

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.

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Mushroom, Tomato, and Spinach Sauté

Sometimes the simplest recipes are the best. This easy sauté using large white mushrooms, cherry tomato halves, and fresh spinach in a special sauce that only takes minutes to make and is sweet and delicious.

Zucchini Noodles, Spinach, and Salsa - an easy side dish

Looking for ways to eat more healthy green vegetables? 

Chow down on this easy vegetable side dish. made with zucchini and baby spinach. It is low in calories, spicy and amazing. 

Spinach, Capers and Cauliflower Rice Side Dish

This cauliflower rice and spinach side dish is a low carb, light, and fluffy recipe that is absolutely delicious. It is a quick and easy recipe that is a life saver for me in the summer when I don't feel like doing "real" cooking, yet I want something satisfying, low calorie, and low carb.

Zero Points on Weight Watchers

In fact, if you are following Weight Watchers this is considered a zero point side dish! Yay!

Cauliflower Rice Snow Patties-

Low Carb, easy, delicious and nutritious describe these real food cauliflower snow patties that are baked in the oven, not fried. They are my new low carb Hanukkah latke! I need to watch my carbs and this is the perfect solution for me,

Simple Spinach Soup

Do you love sauteed spinach and garlic? Then you will love this low calorie spinach vegetable soup which is perfect for fall and can be made in just 20 minutes.

A hearty bowl is low calorie, low carb, vegan, and Zero Points Plus on Weight Watchers  according to my calculations at this time in 2015. Yet it is flavorful, fast, and full of fiber.
This healthy soup is a winner!

The main ingredients are generous amounts of spinach, celery, onions and garlic simmered for just 5-7 minutes in a vegetable broth ( or chicken broth if you are so inclined) and then pureed. The soup boasts powerful immune building protective antioxidants which is a plus during the fall and winter flu season!

Yes, fall is officially here and the weather is getting chillier. Wouldn't a hearty bowl of hot soup  warm the soul and the belly?

Zero Points Plus on Weight Watchers!
The best part is this wonderful soup is Zero Points Plus on Weight Watchers (as of now 2015). That means  you can enjoy a bowl and not even has to subtract any points from your daily point allotment of points on Weight Watchers! That means it's low in calories for every diet!

Pin it Now - Make it Later
If you are not ready for soup yet, pin it now so you will have this recipe for later- you won't want to miss it!

Interesting Seasoning Variations
The basic recipe is very tasty but mild- so it lends itself to the following variations: ( but additional seasoning is not necessary) 

You can spice it up with one of the following spices:

• cumin 
• curry spices
• nutmeg  
• cayenne 

Trust me. The soup doesn't need anyone of the spices, it is wonderful just the way it is.
 I just wanted to point out that it lends itself to other variations.

Low Carb Diet?

Sometimes I'm following a low carb diet like an Atkins type, so I can add lots more fat to the recipe and make it taste like a richer creamy spinach soup.

***All of my recipes are gluten free and quick and easy to prepare! 


Don't like spinach? Try one of my other quick healthy soup recipes like 

• easy carrot ginger ( vegan) 
• quick and easy egg drop soup ( ww style) 
• my famous fall and winter detox soup ( vegan)

Author: Judee Algazi from Gluten Free A-Z Blog
Prep Time:  10 minutes
Cook Time: 10- 15 minutes


Ingredients:

1/4 cup of vegetable broth for sautéing (or olive oil if you prefer)
1 large onion, chopped
1-2  single cloves garlic, diced
8 single ribs of cele (ry, cleaned, remove strings, and chopped
1 bag of frozen spinach ( 10 or 12 ounces) or 2 bags of fresh spinach
4 cups of vegetable broth
2-3 cups water ( start with 2)

Directions: 

 Saute the onion, celery, and garlic I vegetable broth for about 4-5 minutes stirring frequently. Add the frozen spinach and stir and sauté a few minutes more. Add the 4 cups of vegetable broth and water, bring to a boil and then simmer for 5 minutes. Use your immersion blender to puree the soup. (or use a regular blender).

My Notes (2021) and Disclaimer

1. This is a tasty easy soup that I made when I was on WW back in 2015. The official WW diet plans change frequently, so now you will need to check you current WW plan to see if this soup still meets the criteria for ZERO points on WW.

                 This post will be shared and linked on daily blog carnivals

My blog carnival list
including Waste not Want not
and Plant Based Carnival  where I'm featured this week! go see

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