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Healthy Living

Mealtime Swaps: Cauliflower Rice Recipes for Every Meal

Have you heard of cauliflower rice but not yet taken the plunge? This delicious and easy alternative to traditional white or brown rice is a great way to add some fibre, nutrients, and bulk to a meal without extra carbs or too many calories. Despite being called “rice,” this ingredient is simply cauliflower shredded or chopped into small rice-sized pieces! If you find the right recipes, cauliflower rice will complement your meal perfectly. We’ve rounded up some of the best cauliflower rice dishes for you to try today!

First Things First: Homemade vs. Frozen Cauliflower Rice

You may have seen bags of cauliflower rice in the freezer section at the grocery store, or you may be intimidated by the idea that you should make your own at home. The good news? For the most part, it doesn’t really matter. If you have a food processor or grater, making your own cauliflower rice is easy, quick, and will have slightly less moisture than thawing out a frozen version. With either kind, just make sure to cook or squeeze out the extra water before you use the cauliflower in any recipe where crispiness matters.

Pizza Crust

Who doesn’t love pizza? Who maybe doesn’t love all of the carbs and calories that come with pizza….? For a lower-carb option, try making cauliflower rice crust instead of traditional wheat flour dough. While this may sound difficult, the process is simple. The most important part is remembering to squeeze out excess moisture from the cauliflower so that the crust gets nice and crispy in the oven. This recipe ups the flavour and texture by adding some cheese to the crust mixture, as well. After topping with your favourite pizza goodies, you won’t even taste the cauliflower!

Soups and Stews

Any soup or stew that calls for a rice component can be lightened up by using cauliflower rice instead. If you love comforting homestyle flavours, try this chicken and cauliflower rice soup. Bursting with flavour from all of the sautéed vegetables and aromatics, this soup is great for indulging in comfort food without the carbs. By using cauliflower rice instead of traditional rice or noodles, you’ll feel full without the added calories. For a spicier twist, try a quick version of southern jambalaya. Not only does this recipe substitute cauliflower rice for a healthier dish, but by cooking all of the ingredients as a sheet-pan dinner, you can choose to add broth and simmer later (our favourite!) or just eat as a meal without the soup component. Easy, versatile, and low-carb? Sign us up!

Photo: lisegagne via gettyimages.com

Fried “Rice”/Stir Fry

One of the most obvious places to substitute cauliflower rice for traditional white or brown rice is in a stir fry or fried rice dish. This swap is even better because the cauliflower rice easily soaks up all of the delicious flavours in these bold dishes, so you end up with very little (if any) actual cauliflower taste. This stir fry recipe is quick and easy to adjust based on the other vegetables and ingredients you have. If fried rice is more your style, this recipe’s steps really layer the flavours to make sure that your cauliflower mixes well with the other bold, rich ingredients.

Breakfast

We don’t often think of vegetables or rice as breakfast foods, but one perk of using cauliflower rice is that it’s so versatile! By mixing it with some milk, you can turn the cauliflower into a creamier oatmeal-like consistency that’s healthy and inviting. This chocolate cauliflower oatmeal recipe is so delicious that even your family and friends will be happy to make the switch to cauliflower for breakfast. By using almond milk and selecting a more nutritious syrup, you can make this meal low-carb, high protein, and gluten- and dairy-free! If you’re craving eggs for breakfast, bulk up a traditional veggie bake or frittata with some cauliflower rice; you’ll get extra vitamins and fibre without having to add any carbs. This cauliflower rice and kale frittata recipe is easy to make and will start your day off right.

Sushi

If your favourite sushi places are shuttered due to COVID restrictions, now is the perfect time to learn how to make sushi at home! While it won’t be as fancy as the pros, investing in a bamboo rolling mat is the only tool you need to make some delicious sushi in your kitchen. Even better news? Cauliflower rice is a great substitute for the famous sticky rice traditionally used in sushi. This simple recipe will show you how to make your sushi rolls using freshly made cauliflower rice. All that’s left is to decide what fillings and flavours you’ll try!

Whether you’re looking to permanently ditch white rice or just add some extra vegetables to your weekly meals, these cauliflower rice recipes are all fun, easy, and delicious!

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Healthy Living

Freshen Up Your Fitness Routine with this Circuit Training Workout

Are you looking for fun ways to freshen up your workout? With a change of season around the corner, now is the perfect time to start spring cleaning your fitness routine.

During the long winter months, it’s common to get into a workout rut, sticking with the same stale exercises every day. But over time, these predictable movement patterns cause your brain and body to become bored.

For fitness to flourish, you must satisfy your craving for change and challenge. One of the best ways to do this is by trying something new, such as circuit training. This method involves choosing five to eight exercises that, when put together, target multiple muscle groups. You practice each part with little rest in between exercises, then repeat the entire sequence two to three times.

Not only is this form of exercise more exciting, but it also can boost metabolism, enhance endurance, improve cardiovascular health, and yield greater physical gains. It’s a great way to ward off potential injuries, too, because you’re engaging a variety of muscle groups instead of the same ones constantly.

For the following total-body circuit, you will need a set of free weights that provides a good challenge. Try to keep rest breaks to 60 seconds or less so your heart rate is elevated from start to finish, but take more time if you need it. Once you complete the first round, rest for three minutes and repeat the entire circuit two more times.

Side plank squeeze

  • Rest on your right side, propping your weight up on your right forearm. The shoulder and elbow will be aligned and legs are stacked.
  • Engage your core as you push through your forearm, feet, and hips to elevate the body into a straight line from the head through the feet.
  • Once balanced, lift your left arm overhead. Bring the left elbow and left knee in until they almost touch. Squeeze the obliques, on the sides of your abdomen, for two counts. Release and repeat 10 times, then switch sides.

Standing crunch

  • Stand in a staggered stance with the left leg in front and arms extended overhead. Both feet are pointed forward.
  • Lower the arms and lift the right knee to activate the abs. Hold this pose for two counts then release. Rapidly repeat this movement eight times, then switch sides. Make sure your grounded leg is stable. If you feel your knee wobbling as you move, slow down to regain balance.

Squat shoulder press

  • Stand tall with a weight in each hand. Feet are slightly wider than hip-width apart. Bring the weights up to shoulder height, palms facing in.
  • With your weight in your heels, hinge back at the hips and lower into a squat. Hold for two counts.
  • Simultaneously push through the heels and extend the arms up. That’s one rep. Repeat 10 times

Reverse lunge lift

  • Begin by standing with the feet hip-distance apart with your hands resting on your hips.
  • Take a step back with the right foot, keeping your body weight in your front heel as you lower into a lunge. The knees are bent at a 90-degree angle, the shoulders are over the hips, and your back knee is under your hip.
  • Hold for two counts, then push through your front heel to stand and drive your right knee up toward the torso. Keep the left foot in place as you perform seven more reps. When complete, switch sides.

Jumping jacks

  • Pump your arms and legs quickly, landing lightly on the balls of your feet, 15 times.