TWICE AS NICE AS RICE!
FoR clever alternatives to starchy foods such as pasta and rice, you might like to try some of the following suggestions.
Cauliflower makes an excellent substitute for rice, roast potatoes and mash, as it’s very low in calories and high in nutrients. It’s also remarkably flexible. We love it. But other vegetables such as courgettes and cabbage can be great options, too.
CAULIFLOWER ‘RICE’ 34 cals per 200g
Hold a small cauliflower at the stalk end and coarsely grate in short, sharp movements in a downward direction to create tiny shavings of cauliflower that resemble grains of rice.
You can also do this in a food processor, but don’t let the pieces get too small or they will turn to a paste.
to cook, add raw cauliflower rice to a stir-fry, or steam or sauté it for 3-4 minutes. You can do it in the microwave — place in a microwave-proof bowl and cook on high for 2-3 minutes.
the rice should retain a bit of bite, like al dente pasta. Stir in chopped parsley or coriander, or fresh lemon juice for added flavour.
COURGETTI SPAGHETTI 20 cals per 100g
alloW one courgette per person. Use the large noodle attachment of a spiraliser or a potato peeler to make the courgetti. Steam, boil or microwave the courgetti for about 1 minute, or until al dente. If you have the spare calories, heat a drizzle of olive oil in a pan and cook the courgetti for about 1 minute, or until softened, and season with salt and black pepper.
CABBAGE LINGUINI 27 cals per 100g
USe one quarter of a Savoy cabbage for 2 people. Remove the core, finely slice the cabbage, then steam for 4–5 minutes or cook in the microwave for less. You want it to be al dente.
KONJAC ‘ZERO’ NOODLES
oRIgInallY from Japan, these are made from glucomannan, a type of fibre found in the asian konjac plant. they contain remarkably few calories and plenty of fibre. they are available in most large supermarkets.
CUNNING WAY TO CUT THE SUGAR IN CARBS
ManY people find it hard to give up all starchy carbs. Fortunately, new research suggests how you cook these foods can reduce the amount of sugar you absorb.
the cook-cool-cook technique is a way to convert some starch in foods such as potatoes, pasta and rice into ‘resistant starch’, which resists digestion and behaves more like fibre. Microbes in your gut thrive on it and you can eat these foods with a lower blood sugar spike.
Remember, this method only converts some starch, though, so you still need to eat it in moderation!
First, cook your pasta, rice or potatoes as you would normally. Cool them, ideally for 12 hours in the fridge. When you reheat them, some starch is converted into the non-digestible resistant starch. If you are using the cook-cool-cook method, follow these tips:
Make sure you always choose brown versions of rice or pasta in the first place.
StoRe portions in the freezer, so you have them ready to defrost and heat up. You can also scatter pre-cooked grains on a salad or eat them with a meal. Pre-cooked rice is ideal in a stir-fry.
FoR your non-fast days, you can make delicious pasta dishes or bakes in advance and reheat portions as needed.
keeP brown bread in the freezer (a great way to avoid the urge to finish the loaf) and put it straight in the toaster.
SAFETY FIRST: The diet is unsuitable for teenagers, if you are breastfeeding, pregnant, frail, unwell, underweight, are undertaking endurance exercise, have an eating disorder, or are undergoing fertility treatment. Consult your GP first if you have a medical condition.