Posts Tagged ‘garlic powder’

Grain-Free, Low Carb Fried “Rice” – Not an Oxymoron!

“Asians are skinny and we eat tons of rice!” A Chinese friend of mine voiced that opinion when I mentioned coming up with a diabetic-friendly, low carb substitute for his beloved white rice. 😉

My answer: Asians get diabetes, too! My Vietnamese friend’s father has had to scale back his consumption of refined carbs to keep his blood sugars under control.

Although I don’t have diabetes, I enjoy lower glycemic alternatives to starchy meals because of the carb hangover that sets in from too much Chinese takeout. The combination of starch and sweet n’ salty flavor creates a seratonin high that hits you hard, making it too easy to eat until you’re uncomfortably full. Then, the inevitable crash comes, leaving you listless and unfocused. My exam weeks in college were probably a lot more stressful than they should have been with all the Dragon Gate sesame chicken I would pack away under pressure. You can’t perform at your best when you’re riding the blood sugar roller coaster! 

Enjoy the salty, flavorful goodness of a beloved Americanized asian staple and your stable blood glucose levels with this Grain-Free, Shrimp Fried “Rice”. The rice component is replaced by–get this–grated cauliflower, prepared with the same familiar flavorings. It’ll smell funky in the pan for a moment, but then your kitchen will fill with the mouthwatering aroma of a Panda Express kitchen. Bonuses: It takes less time to cook and packs a nutritional punch (courtesy of the phytochemical-rich brassica family of veggies)!

This recipe is totally flexible. Use whatever veggies you like. Make it yours! I happened to have peas on hand, and was out of green onions. Carrots are pretty traditional in this, too. Be warned: this is just as tasty as the original, and possibly more flavorful because of how cauliflower absorbs flavor so well. Seriously, you might want to make this with a hungry friend to solve any portion control issues.

Fake out take out always taste better with chopsticks!

Shrimp Fried Cauli-Rice
Serves 3
Get your chopsticks out! This grain-free shrimp fried “rice” is a taste substitute for take out! You can find wheat-free tamari on grocery store shelves next to the soy sauce. For a soy-free version, use coconut aminos.

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  1. 2 heaping cups of grated fresh cauliflower
  2. 2 tablespoons coconut oil
  3. 1/2 cup sugar snap pea pods
  4. 1/3 cup onion, chopped
  5. 4 tablespoons wheat-free tamari or soy sauce
  6. 1/4 teaspoon sesame oil
  7. 1/2 teaspoon sea salt
  8. Dash of garlic powder
  9. 1/4 teaspoon ground black pepper
  10. 1/4 cup of green peas
  11. 2 eggs, beaten
  12. Protein of choice (I used 1-4 oz can of baby shrimp)
  13. Green onion, chopped, for garnish (optional)
  1. Grate cauliflower using a fine cheese grater. Heat 1 tablespoon of coconut oil in heavy saucepan. Mix together sesame oil, tamari, and seasonings in a bowl. Sautee onions for 3 minutes over medium heat, or until translucent. Remove from pan and set aside. Sautee sugar snap peas until tender. Add more oil if necessary and all of the cauliflower, stir frying for a couple of minutes. Pour in 1/2 of the soy sauce mixture and stir fry to coat the cauliflower evenly. When the cauliflower is tender, add cooked vegetables, shrimp, and peas along with the rest of the soy sauce mixture. Push “rice” to the side of the pan and scramble eggs on the other side, moving spatula quickly to incorporate eggs with the “rice” mixture. Serve in cute bowls with chopsticks and pig out with no regrets!
  1. ~7g net carbs per serving
Healthy Indulgences

Excuse me now…

Riced Cauliflower in a Stir Fry (Grain-Free, Low Glycemic)

~7g net carbs

I’m lovin’ it– The Healthy Egg McMuffin made with Coconut Flour (Gluten-Free, Low Carb, Diabetic-Friendly)!

I really like breakfast food, and in my previous unhealthy life, didn’t always make time for a delicious and healthful breakfast. Me and Mickey D’s, we go way back. During my crazy mornings senior year of high school, a quick stop at McDonald’s took 5 minutes on a good day. You could chow down in your crappy space in the parking lot until the first bell rang, or just sneak the McMuffin in between your books if you had the cool teacher. They are unbelievably sturdy little buggers, and you ever notice how they don’t even mold… but I digress. Ah, fond memories… until the GERD set in before 2nd period.

Fast forward to now, where I still get a hankering for a fast food-style breakfast sandwich every once in awhile. With my gluten-free low carb english muffin recipe, you can enjoy the McMuffin and the period after consumption! The only hard part of this operation is the bun. Make up a batch and keep ’em in the fridge for food emergencies. I like organic or imported cheddar (no rBGH!), free-range organic eggs, and uncured pork sausage. I cheated this time and bought the round little patties from a box (they photograph better, nyah nyah!), but you could snag a tube of organic pork and make ’em yourself! Finances permitting, I ususally go that route and cook up a giant batch at once. They keep in the freezer and reheat just the pre-cooked kind for breakfast in a pinch.

Now don’t give me that look. Quit making excuses for running out the door with a donut clutched in your teeth. Instead of hitting the snooze button, get out of bed 10 minutes earlier to assemble this made over breakfast classic that will satisfy the convenience food junkie inside you.

Made-over Breakfast Sandwich

English Muffins
adapted from a recipe by Bruce Fife, N.D.

Makes five muffins


1/4 cup (half a stick) butter, melted
1/3 cup coconut flour (Bob’s Red Mill preferred)
4 eggs
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/2 teaspoon garlic powder
1/4 teaspoon aluminum-free baking powder
1/2-3/4 cup sharp cheddar cheese, finely grated


Preheat oven to 400 degrees Fahrenheit.

Beat together eggs, butter, salt, pepper, and garlic powder. Add coconut flour and baking powder, whisking into the batter until there are no lumps. Stir in the cheese. Spoon batter into 5 buttered ramekins. Bake for 15 minutes or until firm. Let cool completely before cutting into. For best results, make these the night before you plan on eating them. Store in the fridge.

~4g net carbs per muffin

Sandwich Assembly Instructions:

Slice muffin in half and toast until heated through. Top one half with slice of cheddar cheese. Reheat sausage per package directions and place on top of cheese. Cook egg in a buttered ramekin or other circular muffin-sized microwaveable dish, covered in plastic wrap, on 50% power for 1 minutes 15 seconds, or until yolk is firm (remember to poke a hole in the yolk before cooking!). Slide egg out carefully. Sprinkle on sea salt and pepper to taste. Place the egg on top of the sausage and top with other muffin half. Consume immediately, or wrap in a napkin and get going!

~5g net carbs

Don’t have the time or the will to press buttons and get multiple items out of the fridge? Make a sweet variation of the muffins for spreads that don’t play well with garlic!

Sweet Variation of Breakfast Muffins:

1/4 cup (half a stick) butter, melted
1/3 cup coconut flour
4 eggs
1 teaspoon pure vanilla extract
1/8 teaspoon sea salt
1/4 teaspoon aluminum-free baking powder
1/2-3/4 cup mozzarella cheese, finely grated

Throw some peanut butter on your sweet buns, or better yet, bust out PB’s healthier twin sister– almond butter! AB is packed full of monounsaturated fats and flavor, with a distinct natural sweetness. For these reasons, no jar of almond butter lasts long enough to actually put it on something in my house.