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How to replace rice in a Keto diet



The ketogenic diet is a very low carbohydrate-low diet that is supposed to help your body burn fat more efficiently. One of the biggest adjustments that people have to make is to cut down on carbohydrates, which means that one of these meals during meal time – rice – is literally off the table. But just because you will not be able to enjoy a bed of fluffy rice does not mean that your meals will be weaker. [1]

[ Edit ] Steps

[ Edit ] Enjoy healthy alternatives

  1. Prepare cauliflower rice for a slightly nutty taste. Cauliflower rice has become more and more popular in recent years. Add it to salads, use it to make faux-fried rice, or mix it with other vegetables and a protein to make a delicious, filling meal. [2]
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    • Replacing rice for a cup (107 grams) of chopped cauliflower lowers your carbohydrate intake from about 34 grams to 5 grams. [3]
    • In addition to being a good substitute for rice, cauliflower can also be turned into a sub for mashed potatoes. [4]
  2. Shred or grate cabbage for a colorful addition to your next meal. Instead of rice, add a layer of green or purple cabbage under a piece of grilled chicken or salmon. Mix it with other keto-friendly friends, such as pumpkin seeds, feta cheese, and a syringe of fresh lime or lemon for a refreshing side dish. [5]
      Replace rice in a Keto diet Step 2.jpg
    • One cup (89 grams) of chopped cabbage has 5 grams of carbohydrates. [6]
    • You can eat raw cabbage, or you can microwave or saute it so that it has a softer rice-like texture.
  3. Add some extra green to your next meal with vitamin-rich broccoli. Broccoli is easy to turn into a rice-like texture – all you have to do is pulse it, stalk and everything, in a food processor or mixer. For more consistency, leave it raw. For a more rice-like feel, saute or microwave it for a few minutes. [7]
      Replace rice in a Keto diet Step 3.jpg
    • You can enjoy a cup (91 grams) of chopped broccoli for just 6 carbohydrates, making it a smart substitute for rice.
    • Broccoli also contains a lot of fiber, which is important if you are following a keto diet.
    • You can make cheese and broccoli pieces, "rice bowls" or simply serve rice broccoli on the side to add more volume to your next meal.
  4. Give your next meal a sweet undertone with rice carrot. With a little cinnamon or cayenne pepper, carrot can be a fun and colorful way to increase your vitamin intake while replacing rice. You can even mix it with rice cauliflower. Top it with fresh parsley and lemon juice for a sweet, tangy side dish. [8]
      Replace rice in a Keto diet Step 4.jpg
    • A cup (128 grams) of chopped carrots has 12 carbohydrates, which is a lot when you consider how many carbohydrates you can have in a day on the keto diet. Cut the serving size down to 1/2 cup (64 grams) for just 6 grams of carbohydrates. [9]
    • If you want sweet things, this can be a good way to satisfy it needs without overdoing it with carbohydrates.
  5. Get an extra dose of potassium by hooking a butternut squash. Butternut squash is something sweet and nutty. It adds beautiful color to your plate while giving your body plenty of vitamins E and B-6. Use it to create a tacos dish with beef, or roast it with other vegetables and some shrimp for a good meal for dinner. [10]
      Replace rice in a Keto diet. 5.jpg
    • There are 16 grams of carbohydrates in a cup (140 grams) of diced butternut squash. Bulk it up with a little cauliflower rice to get the flavor without having to eat so many carbohydrates.
  6. Try konjac or shirataki rice as a high fiber substitute. This is a great option if you want something super high in fiber. Konjac is almost 100% fiber! You can find it in some Asian markets or you can order it online. Fry it for a few minutes or bake it in the microwave for a minute to warm it up. [11]
      Replace rice in a Keto diet. 6.jpg
    • 3 grams of konjacris has only 3 carbohydrates.
    • There can sometimes be a slightly fishy smell on this rice because of how it is processed. Rinse it with warm water before adding it to your meal to get rid of the smell.
    • There is a noodle version of konjac as well, which can make a nice substitute for pasta.
  7. Replace rice for a bed of greens. It doesn't look like rice and doesn't even have the same texture, but a bed of greens can add bulk to your meal. Raw, sautéed, steamed or roasted vegetables can add a lot of flavor, color and nutrients to your meal. In addition, green vegetables tend to be the lowest in carbohydrates. Try some of the following keto friendly vegetables: [12]
      Replace rice in a Keto diet Step 7.jpg
    • Spinach, salad and kale
    • Asparagus
    • Cucumber
    • Zucchini
    • Green beans [19659017] Brussels
    • Green pepper

[ Edit ] Convert a Veggie to rice

  1. Rinse, scale and chop the veggie you choose. If you use carrot or butternut squash, you want to remove the outer skin layer. For cauliflower, remove the outer leaves and for broccoli you want to cut away rough or dead stalks. Chop the vegetables into pieces small enough to fit into a food processor or mixer. [13]
      Replace rice in a Keto diet Step 8.jpg
    • Rising vegetables is a quick and easy task! It takes a lot less time to prepare than rice, so you can get a meal on the table quickly.
  2. Pulse the vegetables in a food processor until it is in giant pieces. Put the chopped vegetables in a food processor and place on the lid. Pulse the food in increments of a second until it is in small rice sizes. You may sometimes want to use a spatula to scrape down the sides. [14]
      Replace rice in a Keto diet Step 9.jpg
    • If you have a grill accessory, put it first in the food processor and then feed the vegetables in the machine.
  3. Place the vegetables in a microwave safe bowl and drizzle them with olive oil. If you notice any large pieces that have not been torn in the food processor, select them. Use about olive oil for each cup of vegetables. [15]
      Replace rice in a Keto diet Step 10.jpg
    • You can use whatever cooking oil you want. When you follow a keto diet, virgin olive oil is often encouraged, but you can also use avocado oil, grapeseed oil or even coconut oil. [16]
  4. Cover the bowl with the plastic foil microwave vegetables for 3 minutes. Place the covered dish in the microwave and cook for 2 1/2 to 3 minutes. When done, gently remove the bowl, pull back the plastic wrap and stir in the vegetables. Taste-test them to see if they are a soft enough texture yet. [17]
      Replace rice in a Keto diet Step 11.jpg
    • If the vegetables are still tough, put them back in the microwave for 30 second intervals until cooked.
    • If you do not have a microwave oven, cook the vegetables on the stove in the oven for 5-7 minutes.
  5. Measure out how much food you want for your meal. Tracking and measuring foods is a big part of keto diet, and you want to be sure to track how many carbohydrates you eat each day. Use a measuring cup or food scale to scoop out the right amount. [18]
      Replace rice in a Keto diet Step 12.jpg
    • To find out how many carbohydrates are in a serving of food, check the label or search online for "Food counter." There are many websites where you can research specific foods and get the breakdown of carbohydrates, protein and fat grams.
    • Writing down your food intake in a diary or logging it into an app can make tracking much easier. MyFitnessPal, Fooducate, My Diet Coach and Lifesum are top class apps that you can download on both Android and iOS phones.
    • Some people experience booths in weight loss because they stopped tracking their carbohydrates and have stopped consuming more than the recommended amount.
  6. Store leftovers in the fridge or place them in the freezer for prolonged storage. Store anything in an airtight container or resealable plastic bag and keep it in the fridge for 3-4 days. Residues will last for up to 3 months in the freezer. Just put the vegetables in a microwave safe bowl and heat them for a few minutes when you are ready to use them. [19]
      Replace rice in a Keto diet Step 13.jpg
    • Label the container so that it is easy to remember how long the food will be good for.

[ Edit ] Tips

  • If you do not want to create your own rice substitute, many stores now offer different rice options, pre-made! [20]
  • While the keto diet is often used by people who want to lose weight, it can also be helpful in managing conditions such as epilepsy. [21]

[ Edit ] Warnings

  • Following the keto diet can be dangerous if you have certain types of medical conditions, such as diabetes, high blood pressure or heart disease. Always check with your doctor before starting any diet plan. [22]
  • Be careful when taking food out of the microwave. Wear oven mitts or use a towel to hold the dish so you don't get burnt.

[ Edit ] Things You Need

[ Edit ] Turning a Veggie into rice

  • Vegetable Peeler
  • Sharp kitchen knife [19659017] Cutting board
  • Food processor or grater
  • Microwave safe bowl
  • Plastic foil
  • Food 19659017] Oven wipes
  • Measuring cup or food scale
  • Container for leftovers [196590010] ] References
    1. https: //www.ncbi.nlm .nih.gov / books / NBK499830 /
    2. [1945 https://www.thekitchn.com/how-to-make -cauliflower-rice-couscous-cooking-lessons-from-the-kitchn-203344
    3. [1945 https://www.health.harvard.edu/heart-health/vegetable-of-the-month-cauliflower
    4. https://www.health.harvard.edu/ heart health / vegetable dish cauliflower
    5. https://brainygains.com/keto-rice-substitutes/ [19659092] ↑ https://www.nutritionvalue.org/Cabbage% 2C_raw_nutritional_value.html
    6. https://www.health.harvard.edu/staying-healthy/should-you-try- the-keto-diet
    7. https: // www. epicurious.com/expert-advice/how-to-make-paleo-rice-substitute-from-any-vegetable-article
    8. https://www.nutritionvalue.org/Carrots%2C_raw_nutritional_value.html [19659092] ↑ https://startketo.com/low-carb-rice-substitutes/
    9. https://startketo.com/low-carb-rice-substitutes/strong19659098??↑ https://startketo.com/low-carb-rice-substitutes/
    10. [1945 https://www.epicificent .com / expert-advice / how-to-paleo-rice-substitute-from -all-vegetables-article
    11. https://www.epicificent.com/expert-advice/how-to -make-paleo-rice-substitute-from-any-vegetable-article
    12. https://www.epicicious.com/expert-advice/how-to-make-paleo-rice-substitute-from -any-vegetable-article
    13. http s: // www. epicifi cent.com/expert-advice/what-is-the-keto-diet-and-how-does-it-work-article
    14. [1945 https: //www.epicificent. com / expert-advice / how-to-make-paleo-rice-substitute-from-any-vegetable-article
    15. https://startketo.com/weight-loss-stalls-on-keto- diet /
    16. https://www.thekitchn.com/how-to-make-cauliflower-rice-couscous-cooking-lessons-from-the-kitchn-203344
    17. [1945 https : //www.epicurious.com/expert-advice/how-to-make-paleo-rice-substitute-from-any-vegetable-article
    18. [1945 https://www.eatright.org/health / weight loss / fad diets / what-is-the-ketogenic diet
    19. https://familydoctor.org/keto-diet/

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