Active Time:15 minsTotal Time:15 minsServings:2Jump to Nutrition Facts
Active Time:15 minsTotal Time:15 minsServings:2
Active Time:15 mins
Active Time:
15 mins
Total Time:15 mins
Total Time:
Servings:2
Servings:
2
Jump to Nutrition Facts
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Here’s how we made over this recipe to be healthy and diabetes-friendly:
We flavored this cauliflower oatmeal with a little sugar, cinnamon and vanilla and topped it with fresh fruit and nuts. Some regular sugar is totally OK for people with diabetes to eat—there’s only 1 teaspoon per serving, which delivers just 4 grams of carbs. Because we went the sweet route here, the carbs end up being about the same as a regular oatmeal at 3 carb servings or 45 grams of carbs per serving, which is a normal amount for someone with diabetes to eat at breakfast.
One cup of cauliflower delivers about 60% of your Daily Value of vitamin C (an important nutrient to support immunity and wound healing) and 14% of your DV of vitamin K (which helps support bone health and glucose metabolism), plus folate, vitamin B6 and potassium. Research shows that eating foods from the cruciferous veggie family, like cauliflower, can help protect against certain cancers and even reduce heart disease risk—which is higher in people with diabetes.
When shopping for oat milk, go with an unflavored and unsweetened option. Review the ingredient list and nutrition information if you’re unsure. Unflavored and unsweetened oat milk shouldn’t have any added sugar and will have around 15 grams of carbohydrate per 1-cup serving.Too much added sugarcan worsen diabetes symptoms and put you at risk for developing heart disease.
Tips From the EatingWell Test Kitchen
Can I make this with store-bought riced cauliflower?
We like how you think! If you can save yourself the hassle of cleaning an additional piece of kitchen equipment, we say go for it! You may need to adjust the cooking time if you use frozen riced cauliflower, so keep an eye on it. Otherwise, one (2-pound) head of cauliflower yields about 4 cups of riced cauliflower but for this recipe you’ll only need 2¼ cups, so purchase accordingly.
How do I make my own flaxseed meal?
It’s easy! Simply place whole flaxseed into a clean spice or coffee grinder. Grind just a bit at a time so that the grinder can work efficiently. Pulse until the flaxseed resembles sand; it should only take a few rounds to complete the task. And if you have a mortar and pestle, you can use that too!
Can I double the recipe to make more servings?
Yes! In fact, you can prep many of the ingredients ahead of time so that making it is a breeze. But this recipe is best when you enjoy it just after making it, so we recommend making it fresh each time.
Can I make this recipe savory versus sweet?
Savory oatmeal is delicious, and cauliflower is a great base for this lower-carbohydrate option. Top it with a fried egg; a slice of bacon or a little cheese; some fresh herbs, like scallions or cilantro; and a dash of hot sauce.
Ali Redmond
Having diabetes doesn’t mean you have to give up all of your favorite foods. You just need the know-how (and easy cooking tips) to make better choices. InMake Over My Recipe, a fun cooking show geared toward beginner cooks, Mila Clarke takes classics like mac and cheese, meatloaf, brownies and more comfort foods and uses simple tricks to make them healthier—but just as delicious as ever.
Cook Mode(Keep screen awake)Ingredients1small headcauliflower, cored and cut into large pieces1 ½cupsoat milk1tablespoonflaxseed meal2teaspoonssugar¾teaspoonground cinnamon¼teaspoonvanilla extractPinch of kosher salt1cupfresh fruit, such as blueberries or strawberries2tablespoonschopped unsalted dry-roasted cashews
Cook Mode(Keep screen awake)
Ingredients
1small headcauliflower, cored and cut into large pieces
1 ½cupsoat milk
1tablespoonflaxseed meal
2teaspoonssugar
¾teaspoonground cinnamon
¼teaspoonvanilla extract
Pinch of kosher salt
1cupfresh fruit, such as blueberries or strawberries
2tablespoonschopped unsalted dry-roasted cashews
DirectionsPlace cauliflower in a food processor and pulse until it’s broken down into small, rice-like pieces. Transfer 2 1/4 cups of the cauliflower to a medium saucepan (refrigerate or freeze any leftovers for later use). Add oat milk, flaxseed meal, sugar, cinnamon, vanilla and salt; bring to a gentle simmer over medium-low heat.Continue to cook, stirring frequently, until the cauliflower is tender and the mixture has thickened, about 5 minutes. Remove from heat and divide between 2 bowls. Top with fruit and cashews. Serve immediately.Joy HowardTo make aheadRice cauliflower and refrigerate for up to 1 day or freeze for up to 3 months.Originally appeared: EatingWell.com, April 2021
Directions
Place cauliflower in a food processor and pulse until it’s broken down into small, rice-like pieces. Transfer 2 1/4 cups of the cauliflower to a medium saucepan (refrigerate or freeze any leftovers for later use). Add oat milk, flaxseed meal, sugar, cinnamon, vanilla and salt; bring to a gentle simmer over medium-low heat.Continue to cook, stirring frequently, until the cauliflower is tender and the mixture has thickened, about 5 minutes. Remove from heat and divide between 2 bowls. Top with fruit and cashews. Serve immediately.Joy HowardTo make aheadRice cauliflower and refrigerate for up to 1 day or freeze for up to 3 months.
Place cauliflower in a food processor and pulse until it’s broken down into small, rice-like pieces. Transfer 2 1/4 cups of the cauliflower to a medium saucepan (refrigerate or freeze any leftovers for later use). Add oat milk, flaxseed meal, sugar, cinnamon, vanilla and salt; bring to a gentle simmer over medium-low heat.
Continue to cook, stirring frequently, until the cauliflower is tender and the mixture has thickened, about 5 minutes. Remove from heat and divide between 2 bowls. Top with fruit and cashews. Serve immediately.
Joy Howard
To make ahead
Rice cauliflower and refrigerate for up to 1 day or freeze for up to 3 months.
Originally appeared: EatingWell.com, April 2021
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Nutrition Facts(per serving)279Calories11gFat42gCarbs8gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
