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New Delhi, Dec 5 2018, Times Now Digital

Cauliflowers for weight loss?

Yes, you heard it right! The simple, white cruciferous vegetable can help you shed the pounds. Cauliflower is, without-a-doubt, an excellent source of vitamins, minerals, nutrients and antioxidants that may help prevent or reduce the risk of several diseases, including heart disease, diabetes and cancer. However, it has has been often overlooked in favour of other veggies. And if you’re trying to slim down your tummy or simply wish to improve health, adding cauliflower to your diet might help. Perhaps, going on a cauliflower diet may actually help you lose weight effectively. What’s even more, cauliflowers is a great vegetable choice for those who are on the keto diet.

Basically, the cauliflower diet involves replacing carbohydrates like rice, wheat, and potatoes with cauliflower. Radha Thomas in her book, ‘The Cauliflower Diet’, shows how the humble vegetable is an almost-perfect substitute for several types of starch and can be adapted to every kind of cuisine to help you shed the kilos in very less time. The versatile vegetable in the diet can be used in making cauliflower rice, pizza bases, mashed potatoes, or even cookies that replace carbs from food. Read – Carrot juice benefits for weight loss: Lose belly fat fast with his low-calorie, nutrient-dense detox drink​

How does the Cauliflower Diet help with weight loss?
Take a look at how including cauliflower in your daily diet can help you shed those extra pounds, and without compromising on taste.

Cauliflower is high in fibre, which is beneficial for digestive health and may help prevent obesity by promoting fullness and reducing overall calorie intake.
Cauliflower is also low in calories but high in water content (about 92% of its weight is composed of water), which is associated with weight loss. Aside from being low in calories, the vegetable is gluten-free.
Cauliflower is also a very good source of various essential nutrients such as vitamin C, phosphorus, folate, omega-3 fatty acids, which can help improve insulin sensitivity by fueling the secretion of leptin. Leptin is a protein hormone that can help boost metabolism and regulate the body’s weight.
In addition to this, the vegetable is high in sulforaphane, a plant compound that may offer many health benefits. Studies suggest that sulforaphane may possess properties that reduce the risk of cancer, heart disease and diabetes.
Raed – The 12:12 intermittent fasting diet: Can it really boost weight loss and flatten your tummy?

How to include cauliflower in your diet for optimal weight loss
The versatile vegetable can be used to replace grains and legumes in your meal. Since cauliflower has significantly lower carbs compared to grains and legumes, substituting the veggie for these foods is also a fantastic way to follow a low-carb diet. Cauliflower is so healthy, easy to prepare and can be used as a replacement for high-carb foods in several recipes – such as cauliflower rice, cauliflower mash, cauliflower mac & cheese, etc.

Not only the vegetable is versatile but also easy to add to your diet. Cauliflower can be consumed raw or cooked in a variety of ways like teaming, roasting or sauttéuing. It also makes an excellent addition to just about any dish, including salads, soups, etc.

The Bottom Line
Overall, the cauliflower diet can be useful for preventing diseases, achieving good health and weight loss. However, people who are taking blood-thinners may want to avoid consuming large amounts of foods containing vitamin K that helps the blood clot. Moreover, since cauliflower is a high-fibre food it may cause some unwanted symptoms if eaten in excess – like bloating and flatulence. But in most cases, people can tolerate fibre-rich foods in moderate portions.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

 

https://www.timesnownews.com/health/article/the-cauliflower-diet-for-weight-loss-cauliflower-the-best-winter-food-for-burning-belly-fat/325463

 

IMG_6434

Dec 10, 2018 by David Woodring

Cauliflower, or phool gobhi, is a standout amongst the most nutritious vegetables that the Indian sense of taste has adored since time immemorial. Some of our customary and current combination dishes include cauliflower, which can be diverted into nearly anything from misuses to pizza. The small white blooms of the cruciferous vegetable are utilized in curries, dry vegetable dishes, rice dishes and much finger sustenances and bites. The ketogenic diet, which has turned out to be prevalent as a low-carb weight reduction diet, additionally makes utilization of this modest vegetable and its flexibility, because of the way that it is low in sugars and high in fiber and different micronutrients. A weight reduction diet known as the Cauliflower Diet was additionally advanced by Radha Thomas in her 2016 book by a similar name.

Cauliflower Diet depends on the possibility that stuffing starch rich sustenances like potatoes, wheat and rice can be supplanted with cauliflower. It is a nutritious vegetable that is low in basic sugars and wealthy in various smaller scale supplements, including nutrient B, nutrient K, nutrient C, folate and minerals like manganese and potassium. The Cauliflower Diet incorporates dishes produced using cauliflower, including cauliflower rice, cauliflower pizza base, cauliflower treats, and so forth. On the off chance that you’re on a ketogenic diet or some other low-carb diet, cauliflower is an incredible vegetable to settle on. How about we see some weight reduction advantages of cauliflower that you might need to think about.

The Cauliflower Diet book.

https://www.forestfirenews.com/cauliflower-dietbest-keto-friendly-diet-for-weight-loss/

 India today logo

Radha Thomas wants you to consider this revolutionary new way of losing weight. She calls it the new rice, the new potato and the new thin. Are you ready to try it?

Nikita, March 28, 2016, IndiaToday.in

Losing weight one way or the other and following every possible new diet in the market has forever been on your mind, and you’re probably even doing it, but have you ever wondered what it would be like to find a perfect (or shall we say, next-to-perfect) substitute that could make you shed those extra kilos AND keep you healthy?

Published by Random House India, The Cauliflower Diet is penned by Radha Thomas, an author and a Jazz singer, who claims to have discovered what she terms The Cauliflower Diet–an apt solution and the ideal mid-way point between dieting and going insane. Thomas is reminding people about this extremely versatile veggie that can blend into any kind of cuisine in the world, which besides being low in carbs, is gluten-free and high in nutrients–precisely why you can use it in the preparation of all the things you love–rice, upma, cookies and even pizza.

Initially, Radha did not think too much of the cauliflower–blissfully unaware of the fact that it is very low on carbs and very high in nutrients. Calling it a life-changer, Thomas has come up with interesting recipes like Cauliflower Thayir Saadam to Cauliflower Mutton Biryaniand more in thisbook.

Cauliflower is naturally high in both fibre and B vitamins. Not to mention antioxidants and phytonutrients–chemicals that occur naturally in food, that serve many purposes. Easy on the digestive tract, cauliflower is also high in omega-3 and omega-6 fatty acids.

Here are 10 good reasons (from the book) that could hook you to a cauliflower diet, starting today!

  1. Diabetes: Almost every leading medical institution in the world agrees that a diet low on sugar and high in fibre will help fight diabetes. Cauliflower, with its ability to blend into any kind of cuisine, can be a perfect addition to a diabetic’s daily diet–the patient is not only hunger-free, but also on the road to recovery. Cauliflower is rich in fibre, vitamins and contains very little carbohydrate. It is a perfect substitute for rice, and a perfect way to combat diabetes.
  2. Heart disease: The cauliflower is wonderfully versatile substitute for carbohydrate and honestly, it’s not difficult at all to get used to having cauliflower rice and curry. The heart benefits from a lower-carbohydrate approach that comes from a randomised trial known as the Optimal Macronutrient Intake Trial for heart health. A healthy diet that replaced some carbohydrates with protein or fat did a better job of lowering blood pressure and bad LDL cholesterol than a healthy, higher-carbohydrate diet. This is one of the reasons that most of the recipes in this book contain cauliflower along with some protein.
  3. Digestion, constipation, and weight-loss: Around 70 per cent of a cauliflower is water. And it’s high in fibre, which helps a person maintain a regular digestive tract, lowering the risk of colon cancer. Recent studies have shown that dietary fibre may play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes and obesity.
  4. Cancer: Studies have suggested that the sulphur-containing compounds that give cruciferous vegetables their bitter bite, are also what give them their cancer-fighting power. Although, broccoli contains more sulphoraphane than cauliflower, cauliflower comes a close second. The incidence of prostate cancer among Indian men is very low, thanks to the combo of cauliflower and turmeric which is how most households cook it–it is an excellent preventive measure.
  5. Vitamin K, blood and bones: Cauliflower being an excellent source of vitamin K, controls bleeding, and is great for bone health.
  6. Brain development and vitamin B: The cauliflower contains choline, a B vitamin that is said to improve brain function even in-utero (if you’re pregnant). In addition, the nutrient contributes to the production of acetylcholine–a chemical involved in brain signalling, and it plays a role in the breakdown of fats in your body and makes up an important component of your cell membranes.
  7. Iron absorption: According to WHO, cauliflower increases the amount of iron absorption in your body. For people who are anemic, the cauliflower could be a boon.
  8. Immunity and vitamin C: Cauliflower is an amazing source of vitamin C and 100 gms provides almost half the daily required dosage of vitamin C. It can even keep the common cold at bay.
  9. Liver: Much of our body’s metabolism occurs in the liver. Cauliflower is a vegetable that’s often considered a detox go-to because the chemicals in cruciferous veggies activate the liver enzyme CYP1A2–which helps neutralise certain carcinogens.
  10. Anti-inflammatory properties: The body usually produces its own antibodies and fights the cold, the cough, even without you having to pop any pills. Cauliflower contains a healthy source of indole-3-carbinol, which prevents the growth of tumours.

 

Thair Saadam, the way mamma made it
Thair Saadam, the way mamma made it

The comfort food of all a Tamilians (may be other South Indians too) is Thair Saadam, or simply, homemade yogurt with steaming white rice.

The most basic form of this recipe, which is often fed to children by loving mothers and grandmothers, contains nothing else. Just the yogurt and the rice… not even a pinch of salt.

And then the recipe gets more and more sophisticated by adding a little of this, a dash of that, and before you know it, you have a masterpiece.

Thair saadam is a dish unlike any other.

In this version however, we eschew the milled, de-husked, bad-for-everyone villain we call rice and substitute it instead with the trusty cauliflower, the one veggie that’s willing to bend over backward in its quest to feed and please.

Carb count: You’re beginning with a base of 500 grams of Cauliflower Rice containing 25 grams in carb, some of it fibre. The spices are carb free. The yogurt contains about 25 grams. Heavy cream has none! So that’s a total of 50 gms of carb for a dish that serves a minimum of 4 people. 12 gms per serving. Not too expensive for comfort.

You’ll need:

The rice:
One head of cauliflower, about 500 gms, broken by hand into florets, including the stem. Really, all you’re throwing away are the leaves.

The Seasoning:
– 2 tbsp cooking oil
– ½ tsp mustard seeds
– 1 tbsp channa daal
– ½ tbsp urad daal
– 1 or 2 dry red chillies, split apart
– A pinch of asafoetida (optional, depending on how authentically Tamilian you’re trying to be)
About 10 curry leaves (some people don’t like curry leaves but I love them, especially if they’re slightly crispy)
– 500 gms yogurt
– Two heaped tbsp heavy cream (this is my secret ingredient, makes it really creamy)
– A baby’s pinch of salt
– About 10 pomegranate pods

How To:

The rice:

Boil some water in a large saucepan, and when the water is bubbling, drop the florets in so they’re covered. Leave them in for exactly five minutes. Time it or the cauliflower gets soggy. It should be ‘al dente.’

Remove and drain thoroughly, in a colander. You can pat the florets dry if u can’t wait for them to drain naturally.

Alternatively, if you have a steamer, you can steam the cauliflower florets. I don’t have one, sadly.

Now put the cauliflower in a food processor for a whirl or two till the florets resemble rice.

If you don’t have a food processor or are just too lazy to clean up, simply grate the cauliflower florets by hand. It tastes the same.

The seasoning:

Toss in the mustard seeds when the oil looks like it’s steaming, and cover with a steel plate as they pop. The firecrackers will subside soon.

Lower the heat and add the channa daal. It turns colour quickly, so be careful. No more than 30 seconds.

Now toss in the urad daal, curry leaves and asafoetida, frying all of it gently, until golden brown.

Mix the spice-leaves with the grated cauliflower gently. You don’t want the florets to turn into mush.

Separately, mix the yogurt and the heavy cream.

Now all the ingredients together and toss gently as you would a salad, where you’re afraid of breaking the leaves.

Flatten the Thair Saaadam in the bowl (for aesthetic reasons) and sprinkle the pomegranate pods on top.

Serve with:

Mango pickle. My mom actually ate Thair Sadaam with jam, pretty disgusting as it goes, but hey, there’s no accounting for taste.

 

 

 

Busy making bisibelebath
Busy making bisibelebath

At least in South India, the possibilities with rice are limitless. As a people, we would shrivel up and die without rice. But it’s a bad, bad, bad thing as we all know. Filled with carbs, aggravates diabetes, contains very little nutrition and works well only if you’re tilling the fields or building houses.

Cauliflower Rice is perfect for the modern-day couch warmer (didn’t want to say potato) since it digests easily and doesn’t convert from sugar to fat.

Bisibelebath is a meal-in-a-dish and I found a way to get a fairly decent version, I think. An ode to the state that’s been my home now for over 20 years.

Carb count: 500 grams of Cauliflower Rice contains 25 grams of carb. The veggies all add up to less than 10 carbs. The spices have none. You can feed between 4 hearty and 6 delicate eaters. That’s 9 carbs per serving. Whaddya say about that?

 

You’ll need:

The rice:

One head of cauliflower, about 500 gms, broken by hand into florets, including the stem.

 

The dry masala:

1 tsp methi seeds

1 tsp cumin seeds

10 peppercorns

1 tsp coriander seeds

2 dried red chillies

1 small stick of cinamon

3 cloves

3 cardamoms

1 tsp poppyseeds

2 heaped tbsp fresh grated coconut

 

The dhal:

3/4 cup thoor dhal

 

The rest:

2 tsp oil

4 tsp ghee

½ tsp mustard seeds

½ tsp cumin seeds

Leaves from 2 stalks of fresh curry leaves

12 shallots, peeled and halved

1 tomato finely chopped

50 gms finely chopped, de-seeded capsicum

1 tsp sambar powder

1 tsp coriander

¼ tsp turmeric powder

A pinch of asafoetida

50 gms each carrots & beans,

15 gms tamarind, soaked in about a cup of boiling water and set aside

Salt to taste

 

How to:

The rice:

Boil some water in a large sauce pan, and when the water is bubbling, drop the florets in so they’re covered. Leave them in for exactly five minutes. Remove and drain thoroughly in a colander.

Grate the cauliflower into rice-like bits either in a food processor or by hand.

 

The dhal:

Soak the dhal in about two cups of water for say, ten minutes. Cook on a low fire till soft and mushy. Set aside.

 

The dry masala:

Dry roast all the ingredients and take them off the flame before the coconut burns. Cool and then grind into a coarse powder.

 

The rest:

In a large pot, heat the oil and the ghee together. Add the mustard and cumin seeds stirring till they all pop. Add the curry leaves and the asafoetida, fry for a bit.

Now add the shallots and fry them till they’re brown but not burned. Add the squooshy veggies (the tomatoes and the capsicum) and fry for a bit.

Then add the sambar powder, coriander powder and turmeric powder, stirring and frying till the masala looks well incorporated.

You’re ready for the carrots and beans which you’ll fry till they wilt.

Then add around 4 cups of water and bring the veggies to a boil. Cover and simmer for a while until the veggies are all well cooked.

Add the soaked dhal, the tamarind water and stir.

Now add the dry masala, stir again, adding a little more salt than you normally would (since the cauliflower will be added later). Seal the pressure cooker and wait for two whistles.

Open the lid carefully and stir the mix well, checking for salt. Since this is a ‘gooey’ dish, make sure there’s enough water so that once you add the cauliflower, it doesn’t all dry out.

Now slowly add the cauliflower stirring constantly until it’s all gone.

Wait till it cools down a bit before serving.

You can add an extra teaspoon of ghee on top to give it that zing.

Aside: Normally, you cook the rice and dhal together in the pressure cooker, but cauliflower falls apart if you cook it too much.

 

Serve with:

Raita

Tue, 9 Sep, 2014, Jayanthi Madhukar, Bangalore Mirror

Upma 1
We have heard of mock meats (soya disguised as chicken and bacon) but this one surely takes the cake. Singer Radha Thomas, in an attempt to stay off carbs, has been experimenting with cauliflower, using the vegetable in place of sooji, rice or even wheat. So, from upma (show in the picture), bisibelebath, biscuits, mashed potatoes, biryani, pongal and thaiyirsadham, Thomas’ disbelieving friends have been the targets of her covert floret operation. But no one’s complaining and the curd rice has even become a huge hit. Thomas, who has been writing down the recipes with an idea of bringing out a book later, uses 20 cauliflowers a week. That’s a feat in itself.

Cauliflowe puma on my reply nice lazy Susan :)
Cauliflower upma on my reply nice Lazy Susan 🙂

Cauliflower Upma
So what’s Upma you ask.

According to my Kaveri Mami (now concocting delicious South Indian veggie dishes in that kitchen up in the sky), Upma was the quickest way to shut me up when I was wailing with hunger as a 5-year old. Something she could whip up in minutes, delicious, and most certainly healthier than Bourbon or Nice biscuits. Heaven forbid, the chicken puff.

Upma is traditionally made with semolina, a kind of coarse wheat product, very high in carbs and low in fibre. But Kaveri Mami (who took care of me and my brother when my mom was out working) knew nothing of the horrors of gluten, or the allergies produced by wheat.

I know better. And if there’s any doubt in your mind, here’s the calculation:

100 grams of semolina contain 73 grams of carbs and very little fibre / 100 grams of steamed and shredded cauliflower contains 5 grams of carb and half of it is fibre.

No brainer.

This recipe can serve 4 people generously, along with some accompanying vegetable or meat dish. There are totally about 80 carbs in all of it. Divide that by 4 and each person is only consuming 20 carbs per meal.

I don’t have a steamer – so i boil water and throw in cauliflower florets with the stem and let it bubble for precisely 5 minutes. Take it out and drain.

Wowzer!

You’ll need:
500 grams of gently parboiled cauliflower (or steamed), shredded in a food processor or by hand, till it looks like rice
1 smallish carrot, peeled and chopped into fine pieces
A handful of green beans, about 8, de-veined, chopped in cubes
A handful of peas
1 medium onion, should fit in the palm of your hand, chopped in slinky slivers
1 green chilly, get rid of the seeds and then chop it finely
1 tbsp chana dal or split, skinned Bengal gram
½ tbsp urad dal
½ inch ginger grated or chopped finely
1 tsp mustard seeds
1 sprig of curry leaves
3/4 cup of split cashews or if you’re not a spendthrift, a cup of raw peanuts
2 tbsp oil or ghee
Salt to taste

How to:
-In a largish saucepan, heat the oil or ghee
-Add mustard seeds and wait for them to pop
-Quickly add the two types of dal and the cumin and brown gently, not too much, not too little
-Add the nuts and hover over them so they don’t get over-browned, especially if you’re using the cashews. Peanuts are a bit hardier.
-Toss the onions in and fry them till they’re browning. You want a crispy texture.
-You are ready for green chilly and the curry leaves.
-Fry for a minute.
-Add the cauliflower and fry all of it until it looks done, mixing thoroughly.

Serve with:
I personally don’t think you need to serve this with anything else… but you can be inventive. It tastes as good with a chicken curry as it does with eggplant. This quantity of Cauliflower Upma serves two with some accompaniment, or one, if that’s all you’re eating.

 

Cauliflower and Cheese Cookies with more cheese
Cauliflower and Cheese Cookies with more cheese

The very low carb and very delish answer to hunger pangs

When I get home from anywhere, I head straight to the fridge. I’m always hungry. Even if I’ve just eaten a meal.

So it has become very important for me to have something low in carbs, something guilt free, something that satisfies my hunger quickly so I don’t call Basha Stores (down the street) for home delivery of a tub of ice cream along with some salted cashew nuts.

I came up with this recipe and Bagya, my left-hand woman (yes, I’m left handed) and I have found ways to perfect the taste bit by bit, and each edit just makes it better.

You too can add more of something or cut something else down to change the taste. For instance, if you like the taste of blue cheese, you can add some to give it that uniqueness. Not everyone likes blue cheese… but I do.

Oh, and one more thing, you can substitute the raw peanuts with raw cashews or almonds or even walnuts. The taste will change accordingly, but cashews especially, taste yum. Of course, the cost will go up.

Carb count: Believe it or not each cookie contains about 1 gram of carbs. That’s it. And so you can wallop 10 of them with melted Gruyere and it’s not going to affect a thing!

You’ll get: 55 cookies!

 

You need:

– 200 gms raw cauliflower florets, steamed lightly
– 2 eggs
– 50 gms Romano cheese grated
– 50 gms raw peanuts (or almonds or walnuts)
– 50 gms buckwheat flour
– ½ tsp baking soda
– Salt to taste

How to:

Pulverise the peanuts (couldn’t resist the alliteration) in a food processor and once it’s nice and crumbled, the consistency of breadcrumbs, kind of, toss in all the other ingredients and spin around. It’s nice to have something to chew, so don’t make it too mushy.

Taste to see if it’s to your liking. Unlike sweet cookie dough, this ‘raw’ tasting may not be a great experience, but visualise the end product, all cooked and crispy. You may need to adjust for taste – according to what you like. More cheese?

Roll out the dough as thinly as you can and then using a cookie cutter or the cap of a bottle, make cookie-like circles.

When we’re in a hurry, we just use our palms to flatten out the cookies and plop them on the sheet and you get a sort of home-made cookie.

Grease a baking tray and lay out the cookies, spaced apart, and cook till brown. Flip them over till the other side is cooked too. It’s nice if a few of them are crunchy. Be sure to pay attention so they don’t get blackened and awful.

Should take about 10 minutes in a preheated oven, set at 180C.

Store in a jar.

These cookies actually keep for about 10 days. But I’ve never been able to leave them alone that long.

Serve with:

Nothing. Or some other kind of cheese, zapped in the micro for 10 seconds. Or liver pate. Or peanut butter. Or pickle if you’re feeling pickly.