Cauliflower couscous

Leave a comment

What do you do?

When setting off on a journey to remove processed foods from your diet, you may stop and ask yourself the question What can I eat instead of rice/couscous/pasta/bread? 

The answer is to find a suitable replacement.

The options are limitless; you can find gluten-free, sugar-free, grain-free, I could go on. An easy way to eat clean and simple is to switch out the standard meal padding of rice/couscous/pasta/bread with a vegetable alternative or something you can make yourself. 

This recipe is an excellent alternative that can be easily added to your meal. 

Easy to make with the right tools 

It is simple to make when the ingredients are prepared, but the preparation can take some time. I spent a year grating all of my cauliflowers by hand before moving over to a food processor and away from the weekly skin grafts to my fingers. I was becoming concerned that my family would develop a liking of long pig in their food. A food processor with a grating attachment is a must if you intend to move away from real rice. You can process 4 cauliflower heads in the time it takes to grate one by hand. To make couscous I like to use the larger grating attachment to get a more chunky texture.

Perfect hot or cold

As with regular cous cous you can have this hot or cold, once it has been cooked the options are unlimited. You can freeze cauliflower if it is raw or cooked. That means you can make the most of cauliflower when they are in season and cheap. I like to buy in bulk, grate, portion and freeze.

Cauliflower couscous recipe

Ingredients

  • 1 head cauliflower grated
  • 1/2 onion, finely minced
  • 1 tbsp. coconut oil
  • 1 garlic clove minced (optional)

Cauliflower couscous

  • Servings: 4
  • Rating: ★★★★★
  • Print

This easy to make alternative to couscous is a must know recipe for clean eating, paleo, primal and keto diets.



Credit: Cath @ easycleaneats

Ingredients

  • 1 head cauliflower grated
  • 1/2 onion, finely minced
  • 1 tbsp. coconut oil
  • 1 garlic clove minced (optional)

Directions

  1. Break the cauliflower into large florets.
  2. Use a food processor with a corse grating attachment to grate cauliflower.
  3. If you don’t have a food processor you can grate the cauliflower by hand.
  4. Finely chop the onion.
  5. When all of the cauliflower is grated transfer it to a mixing bowl.
  6. Take a large frying pan over a medium heat and melt some coconut oil.
  7. Add the onion to the frying pan.
  8. Cook the onion until it is softened.
  9. Add the cauliflower to the frying pan.
  10. Cook the cauliflower and onion for 5 minutes.
  11. Keep the cauliflower moving in the pan, you don’t want it to colour.
  12. When the cauliflower has softened it is ready to serve.
  13. Serve hot or cold.
  14. You can freeze the cauliflower cous cous to use anytime you need it.

Nutrition

Per Serving: 54 calories; 0 g fat; 12 g carbohydrates; 3 g protein

Equipment

  • Food processor 
  • Grating attachment
  • Mixing bowl
  • Frying pan
  • Spatula
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Soufflé

Leave a comment

Master the basics

Eating clean gets a lot easier once you have mastered a few essential recipes. This recipe is basic, not like basic unicorn basic, more like beard and flannel basic. Back to the point (which isn’t Unstable unicorns), having basic skills and recipes in your arsenal means you will never be left with only UberEats as your weeknight options. Once you master this recipe, the possibilities are endless.

Time for a secret

I’m going to tell you something, and it may be hard to believe, but I promise you it’s true. 

A Soufflé is easy to make.

Honestly, it is. I was like many people and thought a Soufflé would be impossible to get right. It’s not, truth be told, it is so easy it’s ridiculous. This soufflé is so simple to make I am more than happy to crack them out for breakfast on the weekend. They look impressive and taste amazing; the bonus is that you can customise them, and it doesn’t impact the basic recipe.

If you want to make something to impressive for breakfast, this is a winner.

Souffle recipe

Ingredients

  • 6 egg whites
  • 6 egg yolks
  • 2 cups cheese, grated

Instructions

Separate the eggs into two large bowls. 

Make sure to use a large bowl for the egg whites and good sized one for the yolks.

Beat the egg whites until they are stiff peaks; I would recommend using an electric whisk if you have one.

Beat the egg yolks and mix in the cheese. 

If you are adding any vegetables, this would be the time to put them in.

Take one third of the egg whites, mix and beat it into the egg yolks. 

You don’t have to be gentle at this point; you want to mix in the egg whites, so you have a nice smooth egg mix.

Now is the time to be gentle when folding in the rest of the egg whites.

Add in small amounts, and work in whites in gently you want to keep as much air as possible in the mix.

Grease 4 ramekins and spoon the mixture into them. 

Take care not to get any of the mix up the sides, as this will burn when you cook it.

Bake at 180 degrees C/ 350 degrees F for 30 minutes. 

Don’t open the oven if you can help it. 

The time they take to cook can vary depending on what other ingredients you have included.

Serve them straight from the oven.

Souffle

  • Rating: ★★★★★
  • Print

“If



Credit: Cath @ easycleaneats

Ingredients

  • 6 egg whites
  • 6 egg yolks
  • 2 cups cheese, grated

Directions

  1. Separate the eggs into two large bowls. 
  2. Make sure to use a large bowl for the egg whites and good sized one for the yolks.
  3. Beat the egg whites until they are stiff peaks; I would recommend using an electric whisk if you have one.
  4. Beat the egg yolks and mix in the cheese. 
  5. If you are adding any vegetables, this would be the time to put them in.
  6. Take one third of the egg whites, mix and beat it into the egg yolks. 
  7. You don’t have to be gentle at this point; you want to mix in the egg whites, so you have a nice smooth egg mix.
  8. Now is the time to be gentle when folding in the rest of the egg whites.
  9. Add in small amounts, and work in whites in gently you want to keep as much air as possible in the mix.
  10. Grease 4 ramekins and spoon the mixture into them. 
  11. Take care not to get any of the mix up the sides, as this will burn when you cook it.
  12. Bake at 180 degrees C/ 350 degrees F for 30 minutes. 
  13. Don’t open the oven if you can help it. 
  14. The time they take to cook can vary depending on what other ingredients you have included.
  15. Serve them straight from the oven.

Nutrition

Per Serving:272 calories; 21 g fat; 2 g carbohydrates; 18 g protein

Equipment

  • Mixing bowl x2
  • Electric whisk
  • Spatula
  • Ramekin x4

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.