Shed the heaviness of the fall and winter months and ease on into spring with Healthy On You. Many of you know from attending my cooking classes that you don't have to engage in radical diets and juice detoxes to experience weight loss and optimal health. Simply changing the way you eat, by consuming more vegetables and making healthy substitutions will go a long way to help you achieve your goals.
In the last class I taught a healthy substitution for white rice-cauliflower rice.This is a dish made from cauliflower florets, pulsed in a food processor for seconds until it resembles rice grains. Then sauted in olive oil for 10 minutes. Incredibly, this one cup serving is all but 54 calories packed with nutrition vs. one cup of white rice-140 calories of simple sugar and carbohydrates. It tastes delicious and can be the basis for many of the rice dishes you currently enjoy, such as pilafs, coconut rice, and risottos.
Healthy alternatives aren't just lower in calories but they are far more nutritious, providing your body with the fuel it needs to help you optimally perform throughout your day. I teach many of these delicious substitutions to easily transition you into a healthier lifestyle. Join me this month in the upcoming cooking class and learn easy steps to spring clean your diet!
Coconut Cauliflower Rice
1 head of cauliflower, any size
1 small onion finely chopped
1 tbsp. coconut oil
1 cup canned coconut milk (do not shake the can and scoop up the hardened cream at the top and reserve the remaining for another recipe)
¼ tbsp. chopped parsley/salt and pepper
Cut the head of cauliflower into quarters, then trim out the inner core from each quarter. Break apart the cauliflower into large florets with your hands.
Transfer the cauliflower to a food processor. Don't fill the food processor more than 3/4 full; if necessary, process in two batches. Process the cauliflower in 1-second pulses until it has completely broken down into rice or couscous-sized granules.
Sauté the onion in the coconut oil until soft-about 3 minutes. Add the cauliflower continually stir until the cauliflower becomes tender. Add the coconut milk cream and cook together (this should start to smell quite amazing!) for an additional 5 minutes. Sprinkle with parsley and serve immediately and enjoy!
"Sam’s cooking class was great fun and an excellent learning experience for this confirmed non-cooker. Everything was so perfectly planned and executed that I felt like I was a guest on a cooking show. From the beautiful setting of her grand kitchen in her amazing home, to the lovely meal and wine we all shared, the evening was truly a perfectly planned event. Sam thought of everything. There was an assistant to meet our every need, we had our own utensils and safety gloves to use while in class and she even thought to pre-prepare the dishes that needed cooking time, so that we could all enjoy a fantastic meal together and take home leftovers! I have made all of the recipes since class and they were easy to follow. "~Amee Nicole, Encinitas
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Healthy On You Recipes and cooking tips by Samantha Binkley. Many of these recipes use Samantha's 100% Organic Spice Blends that take the guess work out of cooking.