Thank Heavens for Cauliflower! New Recipe from the Decadent Diabetic

Wellness with a Wow

Thank Heavens for Cauliflower! New Recipe from the Decadent Diabetic


Our good friend, Chef Ward Alper aka ‘the Decadent Diabetic’ who is living with type 2 diabetes, shares one of his favorite cauliflower recipes  and blog post with us to help you stay happy and healthy.

For those of us with Diabetes (especially Type 2) we should be watching our carbohydrate intake. Starchy staples like potatoes and rice may not be our best choices.

Thank heavens for cauliflower. What was once just a boringly earthy vegetable that I smothered with a thick cheese sauce, is now a scrumptious and inventive side to many a meat and protein my plate.

More than just mashed or riced, cauliflower can be” glammed” up to make a delicious gratin or Asian partner for your meats, fish and chicken.

Fried “Riced” Cauliflower and Shrimp by The Decadent Diabetic 

Recipe makes 2 servings

Net Carbohydrates   5 g.

Chef’s Note: Will the wonders of what you can do with cauliflower never end? This very simple Asian Style preparation takes the place of rice on your plate for amazingly few carbohydrates for a very large serving. It has a similar texture to rice but a different flavor that substitutes perfectly!

You can do this with a box grater but it works best and most quickly with a food processor.

3 cups cauliflower florets (about 1” each)

2 Tbsp. neutral oil (canola etc.)

3 scallions minced (reserve the light green parts for garnish)

1 clove of garlic, grated or minced very fine.

pepper to taste

¼ cup low sodium chicken broth

2 Tbsps. low sodium soy sauce

1 TBSP. neutral oil (canola etc.)

1/4 tsp. ground ginger

½ tsp. Chinese five spice

12 ounces shrimp cleaned


Pulse the cauliflower in a food processor until it resembles kernels of rice (this can also be done on the large side of a box grater).

Heat 2 Tbsp. of the oil in a large (12”) frying pan. Add the white part of the scallions and cook until just wilted. Add the garlic and pepper. Stir to combine. Add the cauliflower and continue to cook over medium high heat for 3- 4 minutes. Add the chicken broth. Allow to come to a simmer. Cover and cook at LOW heat for 4-5 more minutes.  Allow to cool and place in a bowl.

Heat remaining oil in the skillet. Add the soy sauce, ginger and Chinese five spice and shrimp. Toss to coat the shrimp. Add the cooked “riced” cauliflower to the pan and heat through. Garnish with the green part of the scallions.

Click on the link to get more great tasting recipes from The Decadent Diabetic.

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