Go Beyond Cauliflower With These Veggie Rices

I really like cauliflower rice…it makes a great chicken-fried rice. But, as this post explains, rice isn’t just for cauliflower anymore!

Heather's Public Blog

BySarah McColl

Zoodles, watch your back. Cauliflower rice has roared into supermarkets and the bottom of Buddha bowls, and now other vegetables are ready to get a piece of the action. Before you pay a premium for prepackaged supermarket varieties, read on to find out what vegetables make the best rice and how to DIY.


Firmer vegetables are easy to work with and make tasty, colorful ?rice.? Here are some good ones to try:


Grater with fresh vegetables

?Most people will say that you need a food processor,? says Ken Immer President & Chief Culinary Officerof Culinary Health Solutions. ?While that is one way to do it, your good ol’ box grater works really great, too—and is a lot easier to clean up without all those parts.?

Peel veggies like…

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A Simple Keto Recipe: Beef Madras made with Coconut Milk

Always looking for tasty, low-carb options? This looks good even if you’re not doing a keto diet.

Ketogenic Endurance

HRP_6234[1]The good thing about curries is that if you make them yourself, the majority are easy to fit into a ketogenic lifestyle. Especially the coconut based curries, with a little tweaking.

Ingredients – Serves 2

For the Madras Curry Paste

1 Chilli Pepper.

1tsp Ground Corriander

1tsp Ground Tumeric

1tsp Ground Ginger or 1cm cubed Fresh Ginger (grated)

1 Lemon

For the Curry

1tbs Ghee

1 medium Onion

4 cloves Garlic

400g cubed Beef Steak

150ml of Beef Stock

Fresh Coriander

1 can of Coconut Milk

Instructions – Prep Time: 10 minutes. Cooking Time: 1 Hour

Take the ingredients for the paste. Cut the lemon in half and squeeze the juice into a mini food processor/blender. Chop the remaining paste ingredients and add to the blender. Blitz it into a paste. Add a bit of water if needed.

For the curry, I use a non-stick pan with a lid but…

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Paleo Granola

Whip Up Your Own Paleo Granola

paleo granola nuts cinnamon gluten free no grain
Photo Credit: Laura D’Alessandro

By Laura D’Alessandro

It’s hard enough to get up and go in the morning without also having to figure out what to eat for breakfast that will fuel you, keep you full and also taste great. No wonder so many people turn to granola: It’s quick and tasty with a hearty, satisfying crunch.

Though supermarket shelves are stocked with packaged varieties, they vary a lot in flavor and also can be loaded with sugar. Plus, if grains don’t agree with you, your choices can be limited.

Say hello to your new a.m. BFF: This Paleo granola is made from just a few simple ingredients, is grain-free and not too sweet, and is easily transformed into an array of flavors, including coffee, chocolate and a golden goddess variety that leaves behind a bowl of delicious turmeric-golden milk.

Go with one of these flavors, or use this template to create your own Paleo granola.

Laura D’Alessandro is an editor and recipe developer in Los Angeles where she teaches private, in-home cooking lessons.
  • SERVES: 8


  • 1 cup small crunchy bits (e.g., shredded coconut, hemp seeds or a combination thereof)
  • 3 cups mixed nuts and seeds (e.g., cashew pieces, sunflower seeds, sliced almonds or a combination thereof)
  • 1 cup large crunchy bits (e.g., Brazil nuts, coconut flakes, walnuts, pecans or a combination thereof)
  • 2 tablespoons chia seeds
  • 1/3 cup coconut oil or grass-fed ghee
  • 1/3 cup natural sweetener (e.g., coconut sugar, maple syrup or raw honey)
  • 1 teaspoon vanilla (optional)
  • 2 teaspoons spices (e.g., cinnamon, cardamom)
  • 1/4 teaspoon sea salt (optional)


  1. Preheat oven to 325ºF; line a 9-by-13-inch baking sheet with a silicone baking mat or parchment.
  2. In a large bowl, toss together small crunchy bits, nuts/seed, large crunchy bits and chia seeds. Melt coconut oil or ghee in a small saucepan over medium-low heat, then let cool slightly. Stir in sweetener, spices, and vanilla, if using.
  3. Pour fat mixture into dry ingredients; toss well to coat. Spread evenly on baking sheet and bake for about 10 minutes. Stir, then bake for another 10 minutes until golden. Watch carefully to avoid burning the smaller seeds.
  4. Remove from the oven and let cool. Granola will crisp as it cools. Break into chunks and store in an airtight container in a cool, dry place for up to 1 week.

Paleo vs. Keto and Non-Caloric Sweeteners

Heather provides some good info here.  One thing to be cautious about if you are trying to lose weight and/or avoid diabetes is that ALL of the non-caloric (also called non-nutritive) sweeteners (artificial or natural), save for perhaps stevia (which Heather recommends specifically) have solid evidence causally linking them to metabolic syndrome and obesity.  I would recommend stevia in judicious amounts.  So far we just do not have enough evidence that this too may have the same issue.  Perhaps, and hopefully, it doesn’t, but just in case, don’t go overboard with it.  Besides, most of us have seriously desensitized our taste for a “normal” amount of sweet and should work on rectifying that anyway.  Non-caloric sweeteners range from 200 – 2000 times the “sweetness” of cane sugar.  For many, “normal” sweet is actually ridiculously sweet by any reasonable standard.  We need to retrain the brain (and thereby, the taste buds)!  In any case, as I said, read-on…there’s some good stuff here.

When it comes to burning fat more efficiently, accelerating weight loss, and living an all-around healthier lifestyle, two diets have been on the radar of health enthusiasts: the Paleo diet and the Ketogenic diet. While both diets include many of the same foods and have overlapping similarities and benefits, each has a different purpose. Let’s […]

via Paleo vs Keto Diet: Which One Is Right For You? — Heather’s Public Blog

Always Hungry?!

This is actually quite a good book. Well-written, understandable and full of good, well-referenced information related to the utter paradigm-shift we have experienced in the science of obesity medicine in the past several years, along with practical application. I attended a lecture given by Dr. Ludwig shortly after publication of this book where some of the more scientific underpinnings were unpacked. It is very interesting stuff and will likely be quite shocking, but also quite helpful, to many. Enjoy and let me know what you think!

“I know why I’m fat!”

“Dr. Jones, don’t waste your time”, a 37 year old, moderately rotund female patient cautions me.  “I don’t think you can help me.  I know why I’m fat.”  Does this perhaps sound like you?  Worse, if you do not struggle with your weight, does this sound like what you secretly (or perhaps not so secretly) assume when you consider someone who does?  So far at least 57 distinct causes of obesity have identified.  Of course, some of these are far more common than others, but with this in mind doesn’t it stand to reason that perhaps we would be wise to step back for a moment and not assume we have this problem all figured out?  Even if you happen to be one who has tackled your own weight problem successfully, is it not possible – or even likely – that the “causes” that you overcame may be totally different than your portly friend who has yet to overcome?

So, I simply asked my patient, “Ok, why?  Why are you fat?”  “Because I have a love affair with sweets”, she confidently answered, one eye-brow raised.  “That’s not the problem”, I replied.  Puzzled, she quickly, and somewhat scoffingly, retorted, “How is that not a problem?”  “Notice, I did not say it is not A problem, I said it is not THE problem.”  The fact is, what she has assumed is the nidus of her entire weight issue is not so much a cause as it is an effect (a symptom) which happens to cause other effects.  So what IS the problem?  Great question, I’m glad you asked.  First, however, permit me to begin to answer this with another question.  As with this patient, we generally are satisfied to find what appears to be an obvious culprit, assume it is the crux of the issue and allow curiosity to die, never asking the “why” question.  “Why…why do you have a love affair with sweets?”

As I’ve intimated, obesity and energy balance in the human body is a VERY complex issue, but think about it, in this case is it really because the sweets taste good?  Does it not also taste good to the thin person?  Why does my heavy patient obsess over it and partake regularly and the thin person does not?  Ok, so it must be a “slow metabolism”.  Wrong again.  As far back as 1982 in an article published in the New England Journal of Medicine (in adults) and a 1990 Pediatric Research article (in adolescents), among others, we have had good evidence that while a “slow metabolism” can occur, it is quite rare and is almost never the underlying cause of obesity.  Think about it from simple Newtonian physics:  A calorie is just a measurement of energy.  Energy (Work) = Force x Distance.  Who’s doing more work, the person carrying 250lbs or the person carrying 150lbs?  One study showed that both obese and non-obese adults in the US consume on average approximately 1200 calories per day more than they burn.   We have been told that 3500 calories of intake causes 1lb of weight gain.  So, why are the thin folks not obese.  More interesting, why are the obese people generally relatively stable in their obesity?  We have measured that it takes about a 1 mile run to burn 100 calories.  How many thin people do you know who run an average of 12 miles per day?  Very few I’ll wager.

This is just two of the many misconceptions related to this issue.  I hope to gradually unpack these more fully and address others as well.  Stay tuned…