Keto diet has gained popularity in recent times, due to its immense benefits in promoting weight loss, apart from benefitting overall wellness. While there are many variations to the keto diet, the standard form is one that comprises 75% fats, 20% proteins and only 5% carbs, essentially constituting a high-fat, moderate-protein, low-carb diet.
And today, not surprisingly, this fad diet is being widely followed by several people in India, both young and old, due to the rising incidence of obesity and other lifestyle-related conditions such as diabetes.
Yes, it is a well-known fact that the keto diet confers some amazing health benefits including burning excess body fat, regulating insulin levels in diabetics and those with PCOS, besides enhancing heart and brain health.
However, desis also prefer consuming one indispensable ingredient in their regular diet – rice, which is high in carbohydrate content, unfortunately, does not feature on the keto diet regime at all!
If you love nibbling on something that’s like rice, then this is for you. We bring you two scrumptious and nutritious rice substitutes, that you can effortlessly incorporate into your keto routine – the cruciferous green vegetables, cauliflower and cabbage. Try these aromatic and delectable keto recipes, infused with traditional Indian herbs and spices, that have a yummy crunchy texture and will ensure you don’t miss your daily dose of “chawal” ever again!
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Garlic And Herb Cauliflower Rice
Ingredients:
1 medium cauliflower
3 tbsp almonds, sliced in halves
1 tbsp garlic paste
1 tbsp butter
½ cup coriander leaves, chopped
½ cup mint leaves, finely cut
Salt, to taste
Crushed black pepper, as required
2 tbsp pomelo juice
Method:
First, remove the core of the cauliflower and cut the florets into tiny pieces with a short portion of the stalk.
In a pan, heat the butter until it melts, then add the sliced almonds, mildly roast them and set it aside.
In the same pan, warm the garlic paste, then add the cauliflower gratings, coriander leaves and mint leaves.
Sprinkle some salt and pepper, cook in medium flame for ten minutes, adding little water, to allow the flavours to blend in and switch off the stove.
Garnish the garlic and herb cauliflower rice with roasted almonds, season with some pomelo juice and serve hot.
Nutrition:
Cauliflower abounds in dietary fibers for digestive health, B vitamins for promoted metabolism and antioxidants to prevent cancers. Almonds are a storehouse of proteins, which build strong muscles and vital trace minerals calcium and magnesium, that fortify bones. Pomelo is prized for its significant vitamin C content, to boost immunity.Also Read: Pomelo: Nutrition, Health Benefits, Uses For Skin And Hair, Applications In Ayurveda And Recipes
Cabbage Stir Fry
Ingredients:
½ medium-sized cabbage, fully shredded
3 tbsp ghee
1 tsp mustard seeds
½ tsp cumin seeds
½ tsp turmeric powder
1 small carrot, sliced
5 – 6 sage leaves, finely cut
Salt, as required
Method:
In a deep pan, heat the ghee and add the mustard seeds. Once they sputter, add cumin seeds, turmeric powder and sauté for 2 minutes.
Transfer the shredded cabbage, carrot slices and sage leaves, along with salt and a little water and cook thoroughly, on medium flame.
Switch off the stove and serve the cauliflower stir fry hot.
Nutrition:
Cabbage is laden with folate to improve red blood cell synthesis, as well as manganese, which helps the body in the metabolism of proteins, carbohydrates and cholesterol. Ghee is a treasure trove of healthy fats, which provide energy and protect vital internal organs such as the heart, brain and liver. Carrots provide vitamin A, which is beneficial for vision, while sage leaves possess potent antioxidants, that boost memory and enrich cognitive functions. Also Read: Sage: 5 Stunning Health Benefits Of The Memory Boosting Herb
Frequently Asked Questions
What is the best rice substitute for a keto diet?
Cauliflower rice is one of the best keto-friendly rice alternatives because it is low in carbohydrates, rich in fibre, and highly versatile.
Can I eat rice on a ketogenic diet?
Traditional white and brown rice are generally too high in carbohydrates for a keto diet, making low-carb substitutes a better option.
Is cauliflower rice healthier than white rice?
Cauliflower rice contains significantly fewer calories and carbs while providing fiber, vitamin C, and antioxidants.
What vegetables can replace rice on a low-carb diet?
Cauliflower, broccoli, cabbage, shredded zucchini, and hearts of palm are excellent low-carb alternatives to rice.
Is shirataki rice keto-friendly?
Yes, shirataki rice is extremely low in digestible carbohydrates and calories, making it ideal for ketogenic meal plans.
References:
1.Harvard T.H. Chan School of Public Health – Carbohydrates and Health
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
2.American Diabetes Association – Nutrition and Healthy Eating
https://diabetes.org/food-nutrition
3.Academy of Nutrition and Dietetics – Ketogenic Diet Overview
https://www.eatright.org/health/wellness/diet-trends
4.National Institutes of Health (NIH) – Ketogenic Diet: Risks and Benefits
https://www.ncbi.nlm.nih.gov/books/
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